Sunday, October 9, 2011

Tabata Row on the Concept2

I've done Tabata workouts before on the Concept2 indoor rowing machine, and as i had limited time today thought I'd sneak in a quick session.


1k warm up - 3:54


30 x 60kg bench press (gym challenge from a friend!)


Tabatas - at 15 strokes per minute, max power. So, 8 x (20 secs on, 10 secs off), 5 strokes per rep.


99m - 1:41.0 - r15
99m - 1:41.0 - r15
98m - 1:42.0 - r15
98m - 1:42.0 - r15
97m - 1:43.0 - r15
96m - 1:44.1 - r15
96m - 1:44.1 - r15
95m - 1:45.2 - r15


Total work metres - 778m - 1:42.8 - r15


2k cool down - 9:00.0


I found it tough by rep 4 and the last rep was a killer, glutes hurting. This workout is great for when you have limited time to train as your metabolism will be high hours afterwards, helping to burn fat.


Here's how to set it up on the Concept2 PM4 monitor:


TABATA

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