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

Lactic death

Time to get stuck into this lactic tolerance session and see how things are.

15 reps of 200m with 2 mins rest between each rep, faster than 1k pace, slower than 500m pace.





Having read Kev and Pete's reports, 1:27 looked like a decent target. Then, there was Jon Bone's...surely I had to try and get within 5 seconds of him, despite being the world class performer he is.

2k wu 1:58.9

 

15 x 200m on 2 mins rest - 8:34.7 - 1:25.7 - r35

I felt good for the first few, as you do, and started negative splitting but too much each time. 15 reps is not 8 reps...! Worked very hard right to the end. In fact, despite the last 3 being slower, I worked harder - it's just that the legs, arms, back and everything failed with 50m to go each time no matter how much I willed them to work!

Had a very strong headache from #13 onwards and had to take a detour out the fire exit 3 mins after finishing for a big chunder. Was very wobbly legged for about 5 mins or so. Pleased with the effort level, and the result was quite handy.

2k wd 2:30 strapless

The Everest of Interval Sessions

I've nicknamed this the Everest Challenge as that's how it felt to me! Climbing hard all the way up to 900m and then you have to get back down again...only 45 sconds rest between reps makes it hard!

100 - 1:45.0 - r29
200 - 1:44.0 - r26
300 - 1:45.8 - r26
400 - 1:45.8 - r26
500 - 1:47.3 - r26
600 - 1:48.0 - r25
700 - 1:48.9 - r25
800 - 1:48.9 - r25
900 - 1:51.6 - r24
800 - 1:52.0 - r23
700 - 1:56.7 - r24 had to take a mini recovery
600 - 1:53.2 - r25
500 - 1:51.8 - r26
400 - 1:46.2 - r27
300 - 1:40.1 - r30
200 - 1:38.2 - r29
100 - 1:30.5 - r33

8100m - 29:28.4 - 1:49.1 - r26

Target was 1:48 average. Really struggled in the 8-9-8 peak of the mountain...

It's a marker anyway, need to find a rhythm - did this on 105df and kept shifting between low rate power strokes and higher rate fluffy strokes. Perhaps 120 would enable me to get into a groove more for this challenge.

Not a lot faster than 30 min pace PB and despite not being in PB shape, should be able to do better than that. Very sweaty and purple head afterwards though.