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SUNDAY, 1.30.11: 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 To Comments.

Bike on trainer: 1.14 miles, 25.65 mph avg.
Tightened resistance all the way and then backed off about six quarter turns. Started at gear six, dropped to gear five.

Warm-up:
10 minute bike

Cool-down:
5 minute bike