101216

12-08-2010: Tabata

Chose ONE of The Following Sports:
20:10 x 8 rounds, 20 seconds on 10 seconds off 8x’s, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10×8

Post Distances/Paces/ Watts To Comments.

C2:
115
113
107
103
100
99
96
97

Total:
831m 1:36.2/500m

Last time (101207):
824m 1:37.0/500m

Warm-up:
5 minute row