Well Caesar was probably wishing he was at the boathouse getting a row in with the slaves instead of hanging out in the Senate that day in 44 BC. While I couldn’t get on the water (yet) due to flooding, I did manage to get in the Crossfit Endurance WOD today on the Concept2.
8 rounds of (30 seconds on, 20 seconds off). This is a quick one – about 15 minutes end to end including warmup.
I like it a little better than Tabata because the intervals are long enough to mitigate the time it takes to get the flywheel up to speed.
I find that there is very little guidance on standards for these workouts, but that it helps to get a goal in your head for each interval in order to maintain correct intensity. My goal was to get north of 155 meters per interval, which I found was only possible if you can get the split under 1:38 by the third stroke. Next time I will shoot for 160, which is about the outer limit I think unless you are a real erg monster.