Ungamable C2 settings for a Tabata workout?

[Garnett]

Hi there. Hoping for some help. I seem to train hardest when competing against my own previous performances. I'm also a terrible gamesman, and will try to game any training workout I create for myself.

I would like assistance in setting up a C2 workout which I can use for Tabata training (ie 8 rounds of 20 seconds of high intensity exercise interspaced with 10 second rest periods).

I would like a workout that produces a "score" I can use to push myself during each workout and compare my performances over time.

The hurdle I cannot currently surmount is the fact the C2 machine "rewards" maintaining momentum through the rest periods - ie, in every workout I can come up with, I would get better scores (total distance , calories burnt etc) if I rowed at more of a consistent speed throughout rather than completely resting in the 10 second rest periods. That is to say, the benefit of Tabata appears to be the acceleration it demands, and yet I cannot determine a workout that encourages this acceleration.

Is there a metric on the PM5 that measures or incorporates a measure of acceleration?


Thanks a lot for any help.

[ArmandoChavezUNC]

Your question does not make any sense to me.

What you do in the rest period doesn't retroactively change the score of the workbout interval you did beforehand. The only "reward," as you put, it is that you can get the flywheel moving during the recovery and start a bit faster on the subsequent interval, but that is easily remedied by just not taking strokes during the rest and starting each interval from a dead stop.

The erg measures power, in watts, that is all. There is no measure of acceleration, momentum, or any other physics quantity that you may think of. The split you see on the screen is derived from the power, in watts, that you're generating by spinning the flywheel.

[Garnett]

Yes, what I was trying to solve was to stop the temptation of carrying on rowing through the breaks.

It's frustrating that the PM5 can't produce a numerical metric for acceleration - the data's all there, and being processed for some similarly complicated metrics (such as average speed, average spm etc).

[Garnett]

Actually scratch that. Subject to testing, I think I might have a workable solution.

Not sure what the minimum interval times are, but I think something like this could work:-

Interval 1 - 20s
Interval 2 - 10s
Interval 3 - 20s
Interval 4 - 10s
...
Interval 15 - 20s

Record wattage/split/distance for each interval, add up odd numbered intervals, and subtract even numbered intervals.

[Anth_F]

Lol!! i remember when i first got into the sport and watched this bloke on youtube doing it but he clearly wasn't giving his all in the reps.. so i thought hmmm i'll have a go at that it looks like fun and great way to burn off a stack of calories fast!!

3 reps in and those 10 seconds started to feel like 1 and by 5 i was wrecked

As said, do em properly and you'll know about it alright.

Pretty sure you can get a jump head start on the flywheel at 4 seconds on the rest count periods

[ArmandoChavezUNC]

/snip

Record wattage/split/distance for each interval, add up odd numbered intervals, and subtract even numbered intervals.

The erg already records the split/watts for every interval you do, there's no need to do any calculations on your own. The splits you pull during the rest aren't factored into the actual work intervals.

Again, I'm jut not understanding what your question/issue is. I also don't understand your need for acceleration - I can't think of a single exercise machine that gives acceleration as a measurement. Not a treadmill, not a stationary bike, not an elliptical, not an erg.

[Garnett]

Yeah, it sounds like a few other fans of Tabata have suffered itsa effects. Christ it's horrible.

Again, I'm jut not understanding what your question/issue is. I also don't understand your need for acceleration - I can't think of a single exercise machine that gives acceleration as a measurement. Not a treadmill, not a stationary bike, not an elliptical, not an erg.

Tabata is 8 rounds of 20 seconds of maximum effort with 10 seconds of rest in between.

You are not supposed to continue exercising in those 10 second rest periods.

If you stop rowing altogether in the rest periods, the erg will be harder to get up to speed at the start of the next round of exercise.

If you continue to row in that time, you keep the flywheel going I think.

Therefore, in most workouts I could think of, your eventual score would be better if you "gamed" the workout, and continued rowing in your rests.

I wanted to come up with a workout that couldn't be gamed in that way.

If I set up a workout with 15 intervals (ie set up the rest times as intervals and not "rest") then actually deduct any "score" in each of them, it will have the effect of actualy penalising me for continuing to row.

[Anth_F]

Just start each interval correctly from a standing start once the rest times elapsed!! Then just re-row the session later and try and improve on it... seems straight forward enough to me that way. Unless i'm missing something?

[Garnett]

Just start each interval correctly from a standing start once the rest times elapsed!! Then just re-row the session later and try and improve on it... seems straight forward enough to me that way. Unless i'm missing something?

You're missing my propensity to try and game any workout!

[Anth_F]

Just start each interval correctly from a standing start once the rest times elapsed!! Then just re-row the session later and try and improve on it... seems straight forward enough to me that way. Unless i'm missing something?

You're missing my propensity to try and game any workout!

You said this in your initial post lol "I would like a workout that produces a "score" I can use to push myself during each workout and compare my performances over time"

Score with the erg = to time/pace!! So once you know where you are at with these factors from the sessions, then you can push yourself and know where you need to be, and can compare over time.

[Garnett]

Think we might be talking at cross-purposes, but I'm all sorted now. Thanks for the input all!

[aussieluke]

Tabata is a load of bollocks and not worth worrying yourself over.

If you want to do intervals just do 1 min on / 1 min off for 20 minutes or 8x500m with 2' rest. If you want to train power do the peak power test and subsequent training workouts.

The tabata protocol was for elite cyclists. To exact power levels for work and rest. Done to absolutely max effort. And there was plenty of steady work included too. And it was shown to be not that effective compared to the control group who just did steady work.

It isn't just 8 x 20"/10" of anything ...on the erg that is just a fairly useless interval workout that will not give you enough time to do more than a handful of strokes, and not enough time to let the flywheel slow down between rounds. Maybe three easy strokes of rest.

[Garnett]

It was shown to be not that effective compared to the control group who just did steady work.

That's disappointing to read. Could you link to some sources?

[Citroen]

Tabata is a load of bollocks and not worth worrying yourself over.

I should probably edit that for language (how about "poppycock and balderdash" or "hogwash") to avoid upsetting the sensibilities of the overly sensitive folks who read this forum. But it's so funny it can stay. Say it how it is, don't hold back.

[aussieluke]

It was shown to be not that effective compared to the control group who just did steady work.

That's disappointing to read. Could you link to some sources?

Good article about it here:

https://www.readpt.com/talking-tabata/

He does suggest a rower is a possible option but I think in practice you'd find it isn't, for the reasons I listed above.