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

Tabata Row and Weights

I've got a 1000m race on Saturday and not feeling as fit as I was last year so decided on a quick, intense session to help build some lactic tolerance. The idea is that the legs will last another 50m into the race before turning to jelly! (I hope) 

Warm up - 3000m at 25spm @ 1:59.2 pace - steady, building a sweat up (just under 12 mins)

Tabata Row - 20 second burts with 10 seconds pause x 8

112m, 114m, 112m, 112m, 112m, 111m, 111m, 112m - total 895m (summary rounded it down from 896m)

average pace and rate - 1:29.3 at 33spm

My best is 916m from last September so I'm a bit behind but at least I finished strongly.

Weights:

2 x 8 x 60kg straight leg deadlifts (working hams and lower back)

6 x 60kg power cleans (power work)

60kg power clean and jerk + press

70kg power clean and jerk + press

80kg power clean and jerk

90kg power clean and jerk (a bit wobbly)

Cool Down

10 mins recumbent bike, first 5 @ Heart Rate of 135 bpm, second 5 slowing to under 110 bpm.

Hurt Box, oh hurt box...? Oh, there you are! Tabatas

I'd promised myself that I was going to put in 100% today and finish a session, and as well as I could. I chose the tabatas that I've done a couple of times already this month.

This is a 20 second on, 10 second off piece - repeat for 8 reps. Total workout time is 3 mins 50 seconds, work time is 2 mins 40 seconds. Nothing eh? ;-)

1st attempt 894m

2nd attempt 909m

So my plan was to aim for 114m per rep. That would give me a 912m total.

I warmed up, felt ok - 1k @ 1:55.9/500m pace r26

I set the workout up on the monitor and got psyched up for it. Kirtis (team member) came over to watch and encourage. Just as I was about to go the PM4 went blank. How many times does that happen...just at the wrong time?!

Anyway, set it again and got ready.

First couple were a bit quicker than plan but they felt fine. 3 and 4 started to feel like I was working. 5 was a little tough, 6 was painful, 7 was a relative cruise to make sure I could finish and 8 was a killer! Started the last rep hard and got it down to 1:24 ave pace but just could not hold despite putting it all in through the pain barrier. Kirtis was really helpful in the 10s 'break' between 7 and 8, encouraging me to give it everything.

Result: 916m - 1:27.3 - r36 - improvement by another 7m.

If anyone asks me to go again within the next week I'll shoot them! Proper cyanosis episode after that one. Laid down straight away, the body was doing involuntary wobbly movements. Knees up and swaying from left to right as if they were shaking their head at me.

Tabata Row on the Concept2 erg

This month's Facebook Challenge is the Tabata Row:

(20 seconds on, 10 seconds 'rest') x 8

This is a 3 min 50 sec workout including the rest periods - not much eh?

1k wu

118m - 1:24.7 - r36
117m - 1:25.4 - r36
116m - 1:26.2 - r36
109m - 1:31.7 - r33
111m - 1:30.0 - r33
107m - 1:33.4 - r30
107m - 1:33.4 - r30
109m - 1:31.7 - r33

TOTAL 2:40.0 - 894m - 1:29.4 - r33

It's a marker. My friend Jon Backman has gone WAY quicker, but he's mental!

Before you try this, be prepared for the 10 second rest to surprise you - as you finish the rep and relax, you look up and it's countdown to the next already - it isn't really a proper rest! I felt a bick sick during the last 3 reps and got a proper lung burn which is good - helping to flush out the lungs.

3 x 20 x Med Ball Sit Up Throws
10, 10, 20 x 5kg DB between ankles, leg raises

1k - 2:00
1k - 1:54

After the tabatas, I just went throught the motions but still managed to blast the abs with the med ball throws and leg raises.

Day 2 no smoking has gone well. In a couple of days or so I'll do a long plod - maybe a strapless low drag 10k or something just to really get the lungs working.