Tabata Protocol

So, back in 1996, Dr. Izumi Tabata performed a study in which 2 sets of athletes followed 2 different sets of exercise protocols. Group one performed steady state cardio 5 times per week and group 2 performed 4 mins of intervals and 1 steady state per week. Group 1 finished with a higher average Vo2 Max but Group 2 started lower and gained more overall. The interval protocol that group 2 followed consisted of 8 rounds of 20 seconds of exercise followed by 10 seconds of rest. You know the story by now. You should also know that if something sounds too good to be true then it probably is, especially in this case. What most people fail to point out is that the 20 seconds of exercise is performed at 170% of Vo2 Max!!

In Tabata's study, the Vo2 Max was determined by having an athlete exercise while measuring his oxygen uptake and gradually increasing the exercise intensity until the athlete’s oxygen uptake no longer continued to rise. This was considered 100% of their Vo2 Max and it is often associated with complete exhaustion and/or vomiting. The 20 seconds of exercise was then performed at an intensity level 70% above this.

Tabata protocol = MAX effort. You physically cannot achieve this level of intensity with push-ups, star jumps or skipping. You definitely cannot perform 2 sets of Tabatas one after another with different exercises.

Please keep this in mind when referring to interval training. I know I will in future.

Happy Halloween

Alan