Tabata's

funkey_monkey

Does anyone on here do them and if so, what routines do you use?

My favourite is:

1. Reverse Lunges (Barbell)
2. Good Mornings (Barbell)
3. Shoulder Press or Thruster
4. Hang Cleans

Hanley

That's 20 seconds of work followed by 10 seconds of rest repeated for rounds, not Tabata.

Oryx

Hanley wrote: »

That's 20 seconds of work followed by 10 seconds of rest repeated for rounds, not Tabata.

Can you explain the difference to me?

Doug Cartel

Tabata's study was on people doing 20 seconds of very high intensity work, followed by 10 seconds rest for 8 cycles. The exercise stayed the same, just the intensity was varied.

EDIT: I'm getting the feeling I have misinterpreted something here.

Inspector Coptoor

Oryx wrote: »

Hanley wrote: »

That's 20 seconds of work followed by 10 seconds of rest repeated for rounds, not Tabata.

Can you explain the difference to me?

The original Tabata protocol required the following:


5 minutes of warm-up
8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
2 minutes cool-down


The original protocol was done on a stationary bike.

Other acceptable pieces of equipment recommended are: rowing machine, elliptical trainer & versaclimber

Any other use of 20s on, 10s off, using KB snatches, push ups, front squats, whatever tickles your fancy ISN'T Tabata, it's just interval training

Or at least that's my take on it.

Hanley

Oryx wrote: »

Can you explain the difference to me?

I've put up lengthy posts on it multiple times in the past year, I'm sure you'll find them if you search for em, but IC covered it pretty well below!!

Inspector Coptoor wrote: »

The original Tabata protocol required the following:


5 minutes of warm-up
8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
2 minutes cool-down


The original protocol was done on a stationary bike.

Other acceptable pieces of equipment recommended are: rowing machine, elliptical trainer & versaclimber

Any other use of 20s on, 10s off, using KB snatches, push ups, front squats, whatever tickles your fancy ISN'T Tabata, it's just interval training

Or at least that's my take on it.

mushykeogh

I think the 20 secs work in the original study was carried out at 170% of VO2 max of the participants, so total balls to the wall effort.
Whatever wattage the participants reached as their vo2 max would be used as 100% v02 max, and obviously the 170% is calculated from that.

So if someone had a max power output of 300 W, then the 20 secs would be performed at 510 W. Thats nasty on a bike for 20 secs!

P.S. the Tababta group also carried out 30 mins of steady state at 70% of vo2 max once per week,every one forgets about that too.

Hanley

mushykeogh wrote: »

I think the 20 secs work in the original study was carried out at 170% of VO2 max of the participants, so total balls to the wall effort.
Whatever wattage the participants reached as their vo2 max would be used as 100% v02 max, and obviously the 170% is calculated from that.

So if someone had a max power output of 300 W, then the 20 secs would be performed at 510 W. Thats nasty on a bike for 20 secs!

P.S. the Tababta group also carried out 30 mins of steady state at 70% of vo2 max once per week,every one forgets about that too.

You are such a f*cking legend.

People REALLY underestimate just how hard a true tabata workout is.

....and the importance of the aerobic component too

Oryx

Now I understand the difference. Thanks guys.

That level of effort must be vomit inducing. And the rest phase is nothing like what you would want to recover. From searching other sites on this, it seems many people mistake this kind of workout for basic intervals.

ray jay

Oryx wrote: »

Now I understand the difference. Thanks guys.

That level of effort must be vomit inducing. And the rest phase is nothing like what you would want to recover. From searching other sites on this, it seems many people mistake this kind of workout for basic intervals.

The give away is when people string several 4 minute sessions together. If you're not dying after eight 30 second rounds, you aren't doing it right.