Tabata Training

[SouthLondonWelshman]

Has anyone on here tried this and, if so, have they noticed any noticeable improvement? As I understand it, it's an interval session where you do 8 reps of 20 seconds flat out sprinting with 10 seconds off so 4 minutes in total (+warmup and warmdown). Just saw it mentioned in Runners World and was curious.

SLoW

[nikalas]

The research behind it is pretty sound but it's a tough session.

Tabata training is named after Dr Izumi Tabata who was the primary researcher looking into the impact of high intensity training on aerobic/anaerobic performance at the National Institute of Fitness and Sports in Tokyo. He took two groups of elite speed-skaters and subjected them to two different 6-week cycling training regimes. Both groups trained for five sessions per week but whilst the first group performed pretty standard moderate level intensity exercise for each of their sixty minutes sessions the second group followed a radically different protocol. For each of their five sessions, after a warm-up they would perform 7-8 20 seconds near maximal sprints with 10 seconds recovery in between equating to about four minutes of real work. At the end of the 6 weeks both groups were tested for improvements in both their aerobic and anaerobic capabilities. The moderate intensity/longer duration group did show a significant improvement in their aerobic capacity but not in their anaerobic. However, not only did the high intensity/short duration group unsurprisingly increase their anaerobic capacity, but also showed a greater increase in aerobic ability. Now, I’m not suggesting that this style of training can replace solid long miles if you’re preparing for long races but it’s well worth bearing in mind as a useful top-up if you’re short of time, looking for a bit of variety to get you over a plateau or after a short sharp session. Warm-up well for at least 10 minutes and find a flat or gentle uphill. Using a moderate (5%) grade hill can help to keep the intensity up. Perform the same 20 seconds sprints with 10 seconds recoveries as in the study. However, if you’re not use to this form of high intensity workout, it’d be a good idea to start with just 3-5 repeats and then build up to the full 7-8 protocol. Warm down by jogging easy for 10 minutes.

[SouthLondonWelshman]

Thanks for the reply. Sounds interesting - might give it a go once I've recovered from Snowdon!

[Denzil]

I do this one at least once a week on the treadmill at the gym. Not only is it a real lung buster but lasts just 5 mins (with a 1 min warm up to get to speed) and is about as long as anybody in their right mind would like to spend on a treadmill!!

Set the incline to 12%, speed 30 secs per mile slower than your 5k pace and go for it!