A fitness challenge idea for wannabes...

Maverick00 · Post by **Maverick00** » Wed 06 Oct, 2004 11:28 am

...at my place of work (a gym) we have started a Quadrathon challenge consisting of:

1.5k run
1500m row
0.4k cross-train
6k bike

Not a great deal of distance I know but try it going flat out on each one and post your times. Gym members have an hour to complete it so you can have loads of rest inbetween if you want but I'd expect potential Royals to be going through it with minimal rest (ive done it with 30 secs rest between each)! Post back your times and i'll compare to the best times we're getting at work.

Enjoy!

Chappy · Post by **Chappy** » Wed 06 Oct, 2004 12:08 pm

Nice one - I`ll do this in a few days as my legs are aching at the minute. What levels are the machines set to though?

Maverick00 · Post by **Maverick00** » Wed 06 Oct, 2004 10:20 pm

Whatever it takes for you to do it quickly! On the rower just set it at a comfortable level no point doing it at 10. On the bike and x-trainer tip is to use lowest level possible and go for speed. I would say only allow 30sec rest between each.

rabby · Post by **rabby** » Thu 07 Oct, 2004 8:45 am

Why don't you put the resistance up on them all, on the rower put it to 10, the treadmill pu t an incline and cross trainer turn the resistance up. Then as soon as you finish one have no rest at all and jump onto the next one at full speed. I think that would be a better test for you than just making it really easy and going fast. I know when I've tried before and put the cross trainer resistance right down i nearly broke the thing as it was going so fast. Anyone can do it fast, but can you do it hard?

W.Mitty · Post by **W.Mitty** » Thu 07 Oct, 2004 9:15 am

How about on the run go as fast as you can, and on the other machines level 5-6 as this is about half way, with 30 secs in between and remember be honest when posting your results!

rabby · Post by **rabby** » Thu 07 Oct, 2004 10:14 am

I just thought up another reason not to do it with little resistance

.
When you go really really fast the machine tends to do most of the work for you, using its own momentum, and you are really just along for the ride, putting in little input. So I'd say for potential Royal's you want to make life as hard as possible.

Maverick00 · Post by **Maverick00** » Thu 07 Oct, 2004 12:38 pm

I must concur on that one, plus one should still aim to beat the times that joe public are getting despite using harder levels. I'm at work tonight so I'll see what times members are getting and you lot can see if you can beat them using the following criteria:

30 secs rest btwn exercises
2.5% Incline on treadmill
Level 10 on rower
Level 10 on x-trainer
Level 6 on bike

(if anyone wants these to be higher (esp. the bike) trust me those will be more than enough!)

I tried to get the rest of the staff to do it as it is (normal levels) but without rest and funnily enough i've had no takers! FYI i did it all in around the half hour mark (with no rest between each i mean) - cant remember exactly what. Will check results and let you know.

faddius · Post by **faddius** » Thu 07 Oct, 2004 5:53 pm

I decided to motivate myself by preparing for my first Marathon.

18 days to go...

Marathon distances and training really put 'distances' into context, I would thoroughly recommend this.

podder · Post by **podder** » Thu 07 Oct, 2004 9:10 pm

I just thought up another reason not to do it with little resistance .
When you go really really fast the machine tends to do most of the work for you, using its own momentum, and you are really just along for the ride, putting in little input

the different levels of resistance on the x-trainer can alter what part of the body you are working. A low resistance, which results in you going really fast may target one area of the leg where as using a high resistance, resulting in you working more slowly will target another area of your leg. So all in all it shouldnt really matter what resistance you set it at

Maverick00 · Post by **Maverick00** » Thu 07 Oct, 2004 9:20 pm

Best times so far...

Run - 5:11
Row - 5:20
X - train - 4 ish
Bike - 9

scottishmatt · Post by **scottishmatt** » Fri 08 Oct, 2004 2:02 pm

Just tried it this lunch time:

Run 1.5km @ 3% = 6:02 (Running machine only increases incline in whole %'s and can only reach 16kmph)
Row 1.5km @ L10 = 6:06
X-Train .4km @ L10 = 2:43
Bike 6km @ L6 = 9:42

TOTAL = 24:33

with 30 seconds rest between each.

Not a bad short session. Will try it again in two weeks to see if I have any improvement.

How are other people doing?

RAF_regt2003 · Post by **RAF_regt2003** » Thu 14 Oct, 2004 12:07 pm

Found this workout the other day and gave it a go after work.

run 1.5km= 5.39

row 1500m = 7.15

0.4km cross traininer = 3.30

6k bike = 10.22

total = 26.46

Thanks Maverick00 all in all a good workout (looking at the Previous scores i need to work on my rowing, cross trainer and bike times). Has anyone got anymore workouts like this one.

Will try in a weeks time to see if there is any improvement

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