We’ve found that the keys to a successful training plan are commitment and routine. We’ve also found that this can be hard! Having a plan makes it easier—knowing what your workouts will be and when you will do them, ahead of time. Aim for at least three to four workouts per week. A solid routine will lead to increased fitness.
Work out with a friend—or, at least, tell a friend that you are doing it. Camaraderie and support make it easier to skip the excuses and just get the workouts done.
Keep a workout log. Create a free Online Logbook or use a simple paper log to keep track of your progress. There's something to be said for accountability when you have your workout history close at hand.
Strategies for Success
Do the Concept2 Workout of the Day (WOD). There’s something about being given a workout that makes it so much easier to just do it. No decisions required. Our WOD provides a daily workout, so all you have to do is set it up on your Performance Monitor. Or, to make it even easier, get ErgData, our free app, and then it will be set up on the PM5 automatically for you! The workouts vary in length, format and complexity, giving you a varied menu for your fitness routine. Subscribe to the WOD email. Download ErgData or find it on the app store.
Tip: If the workout looks too hard, just do it easily! The value is in doing it.
Download Our New Workout Lists. We’ve created three new workout lists—one each for short, medium and long workouts—with twelve workouts on each list. They can be downloaded from our Plans and Resources page. We suggest the following rotation as you choose workouts from the lists: medium, long, short, medium, long, short….
Tip: Want to make the workout more of a surprise? Put the 36 workouts on slips of paper, put them in a jar, and draw one out each day.
As the Flywheel Spins Podcast. Subscribe and become a regular listener. Coach Cady Hart-Petterssen will coach you through a different workout in each episode. There’s an archive of over 100 to choose from. This can be a great way to get some coaching and encouragement, and learn more about the workouts that you are doing.
Build Your Own Program. This may take a bit more work, but you might find it an interesting and educational process. Refer to our Training Guide to learn about the different types of workouts, and how you can put them together to design a program to help you meet your goals.