Jean demonstrating "hands away"
Tuesday, January 25, 2011
C2:
5,4,3,2,1 minutes on with 2 minute rest between
S/M = 20/22/24/26/28
The s/m correlates to the amount of time you will be on the rower. So for the 5 minute interval should be 20 s/m and so on. You should be building intensity each interval.
Questions ... please email Mike or myself.
Run:
Tabata Trial 20:10x8
Warm up for about 3 minutes - light jog. Set incline to 3 and speed to at least 7. Get moving!
Bike:
Tabata 20:10x8
Warm up for 3-5 minutes then start Tabata workout.
Have fun!
Hey everyone: I'm posting a little early because I'm in Orlando for a conference so if I don't respond right away to any questions, comments etc. that is why... not because I don't like you! :)
ReplyDeleteFast Track starts up again tonight as well for those of you looking to continue training with the Endurance class after this CIRC/Rowing Challenge.
Thanks!
Hooray for posting it early :-) I'll be there tomorrow night.
ReplyDeleteErin - hope Orlando is sunny & warm!
Arms fried from the 6 a.m. class, but I'll be ready to pull tonight.
ReplyDeletesorry to bail, but i'm not feeling well & won't make it tonight. i'll have to get this one in later this week
ReplyDeleteFeel better Holly.
ReplyDeleteHope to have a solid turnout tonight. See you guys later!
yay!! hill work!! see you at 6.
ReplyDeleteDid the fast track class today so I didn't get this one in but I may try to do it later in the week.
ReplyDeleteAlot to learn to get that POSE method down but I'm excited about it!
Lots of great coaching from Mike and Rudy last night. Have to be careful not to let legs go beyond perpendicular on the return and to make sure my legs are fully extended before I pull and lean back. Some good stuff to work on. Workout was a challenge to keep S/M at the prescribed level. My results:
ReplyDelete5 min. @ 20 s/m: 1024m
4 min. @ 22 s/m: 849m
3 min. @ 24 s/m: 649m
2 min. @ 26 s/m: 444
1 min. @ 28 s/m: 233
I plan on getting this one in tonight at either 4 or 5 if anyone would like to join
ReplyDeleteHow does the tabata thing work? What does all those numbers mean?
ReplyDelete@6AM Glen - Tabata works in cycles of 20 seconds of movement followed by 10 seconds of rest. In the case for the workouts above, they go for 8 rounds. So the workout will only take 4 minutes. The time you are working should be extremely challenging and you should be spent when time has elapsed.
ReplyDelete