Tabata Intervals

[[old] Maddog]

Read about this over on the Clarence Bass website, involves rowing for 20 seconds hard and then resting for 10 seconds and is repeated 8 times. <br /><br />Can this 4 minute workout be effective? Have any people out there had success with it?<br />Thx,<br />Dog

[[old] Sentinal93]

I learned of the tabata protocols about a year ago. On occasion, i'll do a workout that is 8 minutes of it, followed by 5 minutes rest, then 8 minutes again. one of the toughest workouts i've ever done. I usually try to do a set, 4 minutes worth, at the end of my workout session, and i've found them to be very useful. I did them quite consistently for one month period, along with rigerous workout sessions, and dropped my 2k from 6:38 to a 6:31, so i'll say they work quite well.

[[old] Zac]

<!--QuoteBegin-Maddog+Dec 1 2005, 09:16 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Maddog @ Dec 1 2005, 09:16 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Read about this over on the Clarence Bass website, involves rowing for 20 seconds hard and then resting for 10 seconds and is repeated 8 times. <br /><br />Can this 4 minute workout be effective? Have any people out there had success with it?<br />Thx,<br />Dog <br /> </td></tr></table><br />Dog,<br /><br />I have used Tabata intervals for all kinds of training. I learned about them from a website called crossfit.com...which is where I found out about Concept2. I have used the tabata intervals on the erg as well, going all-out for 20 seconds with a dampner setting of 10 and then 10 seconds of rest and so on....for a total of, as you point out, 4 mins of all-out rowing. I usually do this twice after I've warmed up with at least a 5K. I've only been rowing/erging for about 5 months so you can take my advice with a grain of salt, but I really like the tabata method and think that, yes one can have success using it. I like intervals in general so I'm a little partial anyway. Give the tabata intervals a try and see for yourself whether or not they warrant incorporation into your workout.<br /><br />Zac

[[old] John Rupp]

A common session for the 2k is 3 sets of 45s with 15s rests, which is more difficult yet still (can be) somewhat faster than the pace of a 2k.<br /><br />I've done these at 2k - 4 pace.