disco lights

[DirkDiggler]

A nice little workout i often use down the gym i thought some of you might want to try. Preferably with a partner set the rowing machine to 1minute. The aim is to sprint for a minute getting a minimum of 280 metres. Your partner then does a minute so it is one minute on one minute rest. Repeat as many as possible. It is called disco lights due to how it will make you feel and what you will see after a fair few! I used to do around five but im slowly increasing them. Ive recently read in a magazine that rugby player Henry Paul does 35 of these each gym sesh!!!

[robj]

Are you saying that one minute on and one minute rest equals one go?

I would say that an average go on the rowing machine would be 3000/4000 meters which is already between 11 or 16minutes. So if you were to be adding a total rest of 11 or 16 minutes (depends on the one you do) then you should be aiming for a minimum of twenty of them?

Have I understood you right? Sorry if I havent as im half asleep

[jclark20000]

Sounds like a great workout on the rower, I am going to give it a go tonight.

[DirkDiggler]

No you've got the right idea but give it a try it ain't as easy as it sounds. For some reason rowing normally is a lot easier. It must have something to do with the all out sprint then rest. Give it a try and you'll see

[jclark20000]

Tried this last night manged 7 sets then nearly passed out. How the hell does Henry Paul do 30 of these. Must be top fit bloke.

[DirkDiggler]

i really went for it last night and managed to do 20sets hitting 280 every time except once. this was pretty much my whole session though whereas i only normally do it as part of a cv session.

[BENNETT]

what resistance would you put it on?? 10?
regards

[DirkDiggler]

yeh definately

[Jagd]

Did 4 of these last night, the first two seemed easy but then it started getting VERY tough. But after the fourth set one of the instructors came over and had a go at me, because I was going too fast or bending over / leaning back too much. I don't know about that, it felt okay to me!
I had resistance on 8, putting it on 10 doesn't neccesarily mean it'll be tougher, just more resistance with distance output per stroke, and lower resistances means faster strokes, less power.

[gradnojob]

Used to row for university. If anyone cares, what we used to look at for a decent rower was their 500m split. Anything much above 1.40 min and you weren't gonna cut it. And thats an average split, aim for that over 5000m. Sigh, used to be fit once.