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Real Life Tabata Intervals


For those who have been under a rock, the Tabata Protocol is an interval training protocal that has been shown to produce unusually high increases in both aerobic and anaerobic capacity. The  actual protocal is 20 seconds all out followed by a 10 sec rest done for 8 work intervals. Unfortunately now any mix of 20/10 work to rest is now referred to as a Tabata. Just FYI, this is not the case. Tabatas were meant to be done on a bike and the sprint is all out. We did two sets of six on the AirDyne today as follows

Warm-up – Incline treadmill 10 min 3.5 mph 2-4-6-8% grade

6×20/10  Big Fan hitting level 10 on each sprint.  HR 166 after 6. Rest 1:10. Distance Covered 1 mi

6×20/10 Level 9 each time. HR 167

Give it a try.

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This entry was posted on July 28, 2011 at 4:26 am and is filed under Fat Loss, Random Thoughts, StrengthCoach.com Updates, Training, Training Females with tags , , . You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

7 Responses to “Real Life Tabata Intervals”

  1. Sean Says:
    July 31, 2011 at 12:28 pm

    I meant 8 sprints at 12…..10 would be my limit for 2 sets of 6 sprints. Thanks

  2. mboyle1959 Says:
    July 31, 2011 at 4:00 am

    12 is tough. Depends on how fit you are I guess. I know I couldn’t finish that workout.

  3. Sean Says:
    July 30, 2011 at 10:56 am

    This is really helpful. I’ve been unclear on the levels, I’m trying to work my way up to 6 sets at level 12, but maybe I’d be more efficient at level 10. Should I stick with 12 or drop down to 10?

  4. mboyle1959 Says:
    July 28, 2011 at 12:24 pm

    So true.

  5. mboyle1959 Says:
    July 28, 2011 at 12:23 pm

    We wanted to get more intervals in so went to 2 sets of 6. We are really doing it for hockey conditioning. Also, 8 is really hard.

  6. Chris Says:
    July 28, 2011 at 6:37 am

    Tabata’s protocol is one set of 8 intervals as you mentioned, but in your workout you did two sets of 6 intervals. Why did you decide to modify the protocol?

    I see people doing Tabatas but rather than one set, they do one set of 8 intervals, rest, do one more set with a different movement, rest, then another set… Seems like a quick path to overtraining.

    Thanks.

  7. mnutting Says:
    July 28, 2011 at 4:53 am

    Thanks, Mike.
    The Tabata Protocol is just method of HIIT and, as you said, it is specifically 20 sec work, 10 sec rest x8. I use it a lot with clients, not because it is miraculous, but because it is effective, short, and clients can wrap their minds around it (who can’t last 4 min?).
    Other HIIT protocols are variations on work to rest ratios and duration (# of rounds). These can all be very effective as well but I do hear people clumping them together as “Tabatas”. (Actually, I went to a presentation at a conference where the presenter did “Tabatas” that were 20 sec work, 20 sec rest?? Feels too much like their jumping on the bandwagon without really understanding what they’re talking about.

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