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Indoor Rowing Workout - Tabata x 3 (20 seconds sprint 10 seconds rest x 8)

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TOP TIER WORKOUT
After a 4 minute warmup
Row 20seconds sprint / 10 seconds rest
Do this 8 times - then rest 2:10
Do it again
Do it again
A total of only 12 minutes - and only 8 minutes of rowing - but as those 8 minutes will be a FULL POWER you should really feel this by the end.
There is no pace guide for this session other than - go as hard as you can.
I 'rate capped' at 30 strokes per minute and went full effort on each stroke. But you don't have to cap it at 30spm. Sprint as hard and fast as you can if you'd rather.
This was originally meant to be 2:00 rests. But I realised I'd programmed the PM5 wrong, adding 10 seconds to the rest. Oops...

Опубликовано:

28 авг 2024

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Комментарии : 62

@loryvarischetti2695 4 года назад

Good morning I train with your videos every morning before going to work. Thanks 👍🏻

@rowalong 4 года назад

Awesome! Thank you for coming back to them. I hope they leave you energised for the day.

@varunsharmadps 3 года назад

Thanks so much for the workout, and for not putting ads in between :)

@rowalong 3 года назад

Ha ha, I’m glad you enjoyed the video. And yes, these would be rather strange with adverts popping up midway. I can only assume the other ones that do have adverts, don’t understand the process or why they are there! It’s just a simple checkbox after all.

@barbking286 2 года назад

Good morning from Canada 🇨🇦 After all of the ups & downs of COVID, I dropped the gym all together. I am in an apartment so I purchased a 'Folding' Rowing Machine. I follow a selection of your amazing workouts but this TABATA is my favourite. Along with some free weights I am feeling fabulous at 65!! Thank you. Stay safe, stay well.

@rowalong 2 года назад

Great job! I'm really pleased I've been able to keep you company while you've been training. The 'lunchtime row' sessions with the HIIT workouts may help you too. as always, any questions - just get in touch

@cridecar 4 года назад

Oh my goodness! Another very good workout! Like what I said before sir, I really admire how you conduct all these workouts. You have conquered the worst enemy of indoor rowing which is boredom through your engaging conversations with your audience. I freakin love it!.....more Tabata workouts 🙏

@rowalong 4 года назад

It's pretty much the main reason behind doing this. I'm not trying to coach anyway, I'm just trying to keep you company while you focus on getting fitter. So I'm really pleased it's working that way for you. I'll look at doing more of this style soon. I wasn't too sure how it would be received. Looks like it's worth doing more of this stlye then.

@cridecar 4 года назад

@@rowalong Absolutely sir! I never fail to have a good rowing workouts when I view your videos. I often do it several times a week. Your videos have inspired me to be more fit. Your engaging narratives make me feel I have a buddy friend who pushes me to workout more. Thank you sir for all your efforts. You're helping a lot!

@stocktonrails9279 10 месяцев назад

I really enjoyed this video- might have to give this a shot in my next workout! One suggestion- include a live pic of your PM5 screen in your video… that way folks (like me) can see your performance level and work towards that in their personal workouts.

@rowalong 10 месяцев назад

In later videos, I overlay the metrics from the row. But latterly I’ve stopped - because so many people started to comment on how they couldn’t hit my numbers, as though they should automatically manage it. So I had to balance people not understanding that everyone is different with people who were interested in my data. And in the end I’ve made the decision that it’s not about me. So I’ll mention my data every now and then, but won’t show it. Things may change. But not for the next series I’m making. Glad you enjoyed it though!!!

@stocktonrails9279 10 месяцев назад

Wow, thanks for the quick response. I get what you’re saying about having your row data on display- I suspected that was the reason why you don’t include it in your videos. I work out on my rower (hard, vigorous heart rate zone rows) on Tue and Fri every week… I’ll likely try your workout tomorrow- just one cycle initially to see how I do. I look forward to it, thanks again for this posting this video!

@sfinnigan1 4 года назад

WoW - brutal and yet satisfying!!

@rowalong 4 года назад

Haha, that's exactly how it's intended!

@edwardhayes6113 3 года назад

Love tabatas been doing the for twenty years in spinning been rowing for years but never thought of tabatas tell the other day and found your video and two others . Will be back for more thanks 🙏🙏🙏🙏🙏🚣🚣🚣🚣

@rowalong 3 года назад

Awesome, I'm really pleased you enjoyed it. If you like the tough stuff, make sure to check out the "Max / Top Tier" workout playlist on my channel. The latest (1:45 with 1 min rests) is currently destroying people all across the internet...

@edwardhayes6113 3 года назад

@@rowalong I try check it out I just finish your tabata row today again I added extra twenty second rows at the Beijing of the cool down and at the end. So,it was like two extra so with 5 four minute tabatas on the spinning bike for total of 8 tabatas which makes for a good day with 40 minute Ki Gong and twenty minute floor work , I say I am thankful that at 88 being a retired ACSM Exercise physiologist and fitness instructor. I have energy and time to do this stuff 6 days a week thanks again will try and catch some of your other videos

@orlear2100 9 месяцев назад

Back at it again! #tabata

@rowalong 9 месяцев назад

That's an oldie. I hope you enjoyed it.

@lauriemiller8733 Год назад

#tabata (not because I didn’t like it, only because I got to the end…now many, many times because I do like it!)

@williesayulita 10 месяцев назад

For my rest period I prefer to row slowly instead of just sitting for 10 seconds. Also, I don't like to time 20 and 10 so I do 10 strokes hard and then 5 easy. Since ten fast is not quite double 5 slow, I changed it to 11 fast and 5 slow. Now that I'm in better shape it morphed to 11 fast and 4 strokes slowly. I do that at least 10 times, then instead of a rest I just row more quickly than the slow rowing, but I'm still recuperating. After a minute or 2, I start over.

@triplecap4307 4 года назад

Got back late today so this was perfect. Thanks.

@rowalong 4 года назад

It's a great "I have no time" workout, isn't it?

@stevenrivans7012 4 года назад

Wow good one rowing buddy. Thanks for the unexpected 10 seconds at the end 😂

@rowalong 4 года назад

Hah, yes - I think if I was doing this and someone sprung that ten seconds on me, I'd never speak to them again!!

@ScottBurrow 3 года назад

That was a wonderfully tough one. panting and sweaty. I've moved from a 5 day a week up to a 6 day a week. I seem to be craving a work out on one of my days off.

@ScottBurrow 3 года назад

after a quick recovery , I decided to row a 5k at a nice easy stroke rate of 23 2k +15 felt good and I'm done now. later John.

@rowalong 3 года назад

@@ScottBurrow Wow, that's a lot of rowing for one day! Hope you managed to recover today.

@jocelynmonique 4 года назад

Exactly what I needed this morning. Tried to maintain 2K-8. I almost felt too exhausted to stretch, but I needed it!

@rowalong 4 года назад

Ouch! That'll set you up for the day! Well done.

@revsund 3 года назад

#tabata. Brilliant session. Thank you 🙏🏼

@rowalong 3 года назад

It's nasty though, isn't it?

@malaeblakeley8424 4 года назад

Short but Spicy Sunday Workout #tabata = Love Pairing this with 30 min of strength training was the perfect storm! :-)

@rowalong 4 года назад

That's a great idea. I may try that myself. Nothing like really driving your body hard sometimes, is there?

@renemartinez4866 2 года назад

Great workout! Excellent 20 min session for heart pumping, sweat dripping on the move quickness

@rowalong 2 года назад

Yeah, these TABATA workouts are a lot of work, but the reward is really worth it. That’s why you’ll see the workout popping up time and time again on m channel.

@Kadosh77 4 года назад

Quick and really felt it in the glutes. To prove I finished....#tabata but loved it!

@rowalong 4 года назад

I'm really pleased you liked it. And if you're getting it in the glutes, you're doing it exactly right. Well done.

@lightgusano 4 года назад

Great and so exhausting👍🏼😃🤪

@rowalong 4 года назад

Yes it was! Hopefully the extra 10 second sting wasn't too much.

@beardpapa34 4 года назад

#tabata loved it!

@rowalong 4 года назад

It's one to love! I'm glad you enjoyed it.

@AskAW 2 года назад

1:15 - Warm up

@triplecap4307 4 года назад

#tabata which I think just means 20 on 10 off for any exercise or even a super set. Did this for my top this week. Thanks as usual.

@rowalong 2 года назад

👍

@donr677 7 месяцев назад

#tabata

@simeonsharo8844 4 года назад

#tabata. I hated it so much, I loved it!! 😭💪

@rowalong 4 года назад

That's the point. You gotta love going through it - otherwise you'll back off. Well done.

@donr677 9 месяцев назад

#tabita 11/16/23

@weeble3140 2 года назад

#Tabata I did all 3 set... I did 4th set and then I started hating u...🤣😂👍🏽👍🏽

@rowalong 2 года назад

Hahah!! You can't blame ME for that!! ;-)

@nicol3468 4 года назад

Sore legs the day after this session 😱😱

@rowalong 4 года назад

That makes me very happy. Well done for putting in the hard effort required!!

@christanicole6893 4 года назад

#tabata ✌🏻

@rowalong 4 года назад

Yeah! Interesting row isn't it? Great when short on time, but not one I do too often.

@RM-lo9lm 3 года назад

How many days in the week ?

@rowalong 3 года назад

Not enough... But if you're asking about how many training days, it's up to you. Although I made this plan over a set amount of weeks, with 5 sessions a week, you don't need to follow that. You can train 3 or 4 days a week, but still do them in order. What you may find that as it's not as intense a plan in that form, your increase in speed may not be the same as if you did 5 days a week. But - it'll still make you fitter and faster.

@gabrielaluciani4472 4 года назад

No warning on those last 10 seconds . Don’t know that I would have made it if I knew beforehand. 😳

@rowalong 4 года назад

Sneaky, I know - but like you said, you probably wouldn't have done it if you'd know about it! Well done!!!

@allenbrown2030 2 года назад

You asked about the meaning of “Tabata”. The Tabata protocol is named after Dr. Izumi Tabata, the research scientist who created it. Here’s a link to a short video with Dr. Tabata: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-R6diyOp1TAo.html .

@rowalong 2 года назад

AH!! Thanks Allen. That makes more sense. I was obviously trying to work out whether it was an acronym for something. Thanks for letting me know!!