Hi there… Would like to know your thoughts about it and if you add then to your
training routine? For instance once a week, once in a month…
Have searched in the Forum, but only found examples of HIIT training and not really about the Tabata protocol (warm up, 8x20s+10s active rest and warm down).
Yesterday I did it for the first time, it was really painfull, when it was the 5th interval it was hurting pretty bad, I was able to finish all the 8 sets, just to see watts dropping from 612 to 483.
As part of my CX training we use them every week as certain stages in the year - and vary the efforts/recovery ratio - but hey if you can push out well over FTP - it all has to be good eh?
Strongly recommend then - but also use a Repeat Set I got off TP— this is a killer:
10 secs max - 1 min recovery - 20 secs max 1 min – etc to 1 min max 1 min recovery – 5-8 min spin between and then go again - the coach (apologies cannot recall his name) says he has only met one pro cyclist who can do 4 sets. So a great variation on Tabata. We start with 2 sets and then move to 3 after a couple of weeks!!!
Hi there… Would like to know your thoughts about it and if you add then to your
training routine? For instance once a week, once in a month…
Have searched in the Forum, but only found examples of HIIT training and not really about the Tabata protocol (warm up, 8x20s+10s active rest and warm down).
Yesterday I did it for the first time, it was really painfull, when it was the 5th interval it was hurting pretty bad, I was able to finish all the 8 sets, just to see watts dropping from 612 to 483.
What are your experiences? Thanks!
Did you do these indoors/outdoors? If indoors, which trainer and settings?
I did it indoors this time, but I’m willing try to it outside also. I’ve setup the “protocol/intervals” on my Garmin (920XT), the trainer is the CycleOps JetFluit Pro. The power data comes from the P1 pedals.
I tried them with the usual gusto and, as usual, got injured.
They’re supposed to be done flat out, but the examples I saw on youtube showed cyclists remaining seated when obviously you can get greater power standing.
So, I did them on a 10% hill, standing and, because I was pulling so hard on the handlebars, I damaged my elbows!
These intervals are done at maximum, all-out effort, and thus put you in L6 (Anaerobic Capacity) or L7 (Neuromuscular Power). As a result, they do very little to help you increase lactate threshold for TT or the bike leg in tri. However, they will help your fast twitch fibers. Tabata protocol doesn’t get mentioned much here because this forum is all about slow-twitch fibers, haha.
As usual, some good info here and some misinformation. If you read the research on Tabata, the papers show that they are mainly effective at increasing VO2Max. That’s really the point of them. Increasing VO2Max can be helpful in shorter TTs (even 30-60mins), though it’s probably not going to help a lot for long course triathlon.
I don’t think Tabata’s are all that widely used by endurance athletes. I’m speculating here, but I think the main reason is that they are so hard. Some people can bang out two sets of them (8 reps/4 minutes each set), but even two is pretty darned hard. And then you’ve only done 15-20 minutes of workout, so that seems like a bad tradeoff in the quality/quantity domain. Most people would prefer to do something like 6x4mins to work on VO2Max, which really isn’t a long workout either. I honestly don’t know which is better, and never seen research comparing those two workouts, but for what most of us do it seems like 24mins in zone ought to be pretty helpful, not to mention not as painful (though still painful!).
OTOH, if you only have 10-15 minutes to work out, I am pretty confident that Tabata’s are about the best workout you could possibly do. There’s tons of research supporting that.
True. And in the original study a good chunk of the participants could not do 8 reps to complete a set. But even they saw remarkable improvement.
Which really underlines the key to the protocol; intensity. Sacrifice the reps to hit the output level. Pretty much the opposite of what most folks who claim to be doing these things wind up doing.
…and, let’s face it; the vast majority of people simply *can’t *complete a set at the prescribed output level. This stuff is hard.
…and, let’s face it; the vast majority of people simply *can’t *complete a set at the prescribed output level. This stuff is hard.
I can’t even come close, and I’m usually good at VO2max intervals.
Tabata intervals are not useful for non-drafting triathletes of any distance. I actually can’t think of a workout that has a worse cost/benefit ratio. Lets start with physiology.
We have two energy systems
aerobic
anaerobic
the aerobic system is more efficient. As endurance athletes, we want to train the aerobic metabolic system to produce most of our ATP throughout our event, because it is more efficient and will get us across the finish line faster.
the anaerobic system is less efficient. athletes who perform shorter events rely on this system to help produce power/speeds beyond what the aerobic system is capable of. The problem with this is that you will fatigue much more quickly once activating the anaerobic system due to its inefficiency.
Improving our aerobic system can be done by pushing up the aerobic ceiling (vo2max intervals) or by improving aerobic efficiency (endurance and threshold training)
When you do short explosive intervals you are activating the anaerobic system, prematurely fatiguing your body and thus not taxing the aerobic system for nearly as long longer sustained interval.
vo2max intervals should be done at your 8-10 minute power/pace
ideal lengths are 2-5 minutes, with equal rests.
Tabata intervals are not useful for non-drafting triathletes of any distance. I actually can’t think of a workout that has a worse cost/benefit ratio. Lets start with physiology.
We have two energy systems
aerobic
anaerobic
the aerobic system is more efficient. As endurance athletes, we want to train the aerobic metabolic system to produce most of our ATP throughout our event, because it is more efficient and will get us across the finish line faster.
the anaerobic system is less efficient. athletes who perform shorter events rely on this system to help produce power/speeds beyond what the aerobic system is capable of. The problem with this is that you will fatigue much more quickly once activating the anaerobic system due to its inefficiency.
Improving our aerobic system can be done by pushing up the aerobic ceiling (vo2max intervals) or by improving aerobic efficiency (endurance and threshold training)
When you do short explosive intervals you are activating the anaerobic system, prematurely fatiguing your body and thus not taxing the aerobic system for nearly as long longer sustained interval.
vo2max intervals should be done at your 8-10 minute power/pace
ideal lengths are 2-5 minutes, with equal rests.
I usually cut down the quoted parts of posts to only the relevant bits but almost every sentence of your post is misguided so I quoted the whole thing.
Tabata training has been shown to increase VO2Max.
