High intensity interval training (HIIT) can help improve fitness level quickly (and side-line you with an injury too).  I want more power and speed. So I’ve decided to play the Tabata game. As defined on the CrossFit website, Tabata is

For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

When you track your workouts, you can see whether or not your performance improves over time.  The idea is to perform the intervals as fast and hard as you can. They are uncomfortable.

I hopped on the rower and created a workout of 8 intervals: 20 seconds work, 10 seconds rest. The workout lasts four minutes in total, with 2:40 of work. How hard could it be?  Today’s score: 629 meters, shortest interval: 74 meters. Average: 78.75.

Did I mention Tabatas are uncomfortable?  I can’t wait to see what the next chart looks like. Clearly pacing is helpful so I can maintain a higher power output over time.

Raw data (meters per interval): 76,80, 82, 82, 79, 74, 87, 79.