[youtube]
https://youtu.be/7oUz34q3LXo[/youtube]
I'm pleased to say that the August 2024 Cross-Team Challenge is going to be Hakuna Tabata.
What's that? It's three TABATAS with two minutes rest in between.
So that means you're gonna do 20 seconds on, 10 seconds rest, eight times, after the eighth one you take two minutes rest, then you do that again, take two minutes rest, and then do it again, and you're all done. Like this:
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And what you're going to enter is your total meters covered in those 24x20 second intervals. NO REST METRES! The first rep from a standing start, all the rest as you wish.
Now, you might think that programming this into your monitor is the tough bit. It isn't, the row itself is.
The simplest way to do this is to use the ErgZone app. You can just pre-program your PM5 monitor if you have one using ErgZone. You can download ErgZone from the app store, whether that's iOS or Android.
However, I do understand that lots of people don't want to use an app, or maybe you have a PM3 or a PM4, in which case, I've posted the button sequence for this below. Press your buttons, and it should all work out correctly. But just remember, this is 24x20-second intervals. The first seven of them have 10-second rest. The eighth one has two minutes rest. And then you do that again, and then you do it again.
As far as the rules of the cross-team challenge are concerned, if you'd rather just have 24 intervals of 20 seconds on and 10 seconds rest, then you can do that. As that's actually going to be harder than what I have planned. So as far as the rules are concerned, you can do that if you wish.
But like I say, the hard part about this workout is actually doing the row, not programming the monitor. So really, you're going to want those two-minute rests between in order to be able to hit this one as hard as you really want to! I've done this one a few times for my RowAlong channel. And each time I've done it, I've ended up breathing out of my ears by the end, because it really is a high-intensity interval workout.
It's something different to the normal. Showing you that you don't have to do a 2K or 8 x 500 meters every time you sit on the Concept2. There are different ways to use it. As such, I'm really looking forward to seeing some of the results for August.
Triple Tabata 2m rests
PM3/4
B-D-E-D A-2B-D-C-5A-B E-D (x7) 4A-2B-A-C-E-D-4A-2C-A-B E-D (x7) 4A-2B-A-C-E-D-4A-2C-A-B E-D (x7) 2E
PM5
B-4D A-2B-D-C-5A-B E-D (x7) 4A-2B-A-C-E-D-4A-2C-A-B E-D (x7) 4A-2B-A-C-E-D-4A-2C-A-B E-D (x7) 2E
pc screenshot
Easier said than done. The ego does not want to be denied.