Comments on: Tabata Intervals – 12 Week Interval Workout Progression

By: nick

nick — Wed, 27 Jan 2010 18:15:52 +0000

Good question!

It depends on your fitness level. Fitter folks can usually use the shorter, 8-week progression. It also depends the difficulty of the Tabata intervals you are using. The more difficult the exercises, the longer the progression.

Best regards!

Coach N

By: eugene sedita

eugene sedita — Tue, 26 Jan 2010 04:48:15 +0000

Why would one do an 8 week tabata program rather than the 12 week. Should one be doing some tabata all the time to increase performance or maintain a certain level? The twelve week program would seem to allow longer to get to one’s target.

By: Teddy

Teddy — Mon, 25 Jan 2010 15:57:24 +0000

Nick, awesome stuff! Just started doing the tabatas on the rowing machine following the 12 week progression. I also do 20 mins on a bike – 1 min @ 90 – 100 percent (good resistance level and keeping the rpm’s high) than 1 min rest(30-40%), then out to do 20 x 100 meter sprints in 20 minutes with 10 burpees at end of each sprint. After the first two weeks the tabatas increased my fitness a great deal!!

By: Jason D.

Jason D. — Mon, 04 Jan 2010 06:32:47 +0000

When you say you use up to 4 different Tabata intervals in a single workout, am I right in thinking that you might do something like 10/20 x 6 on Air Dyne and then later in the workout 10/20 x 6 on Burpees if you were in a Week 1 Tabata Phase?

Also, do you tend to group them together at the end of the workout after strength training? Thanks, Jason

By: Anthony

Anthony — Tue, 29 Dec 2009 12:06:23 +0000

Ditch the treadmills, bikes and other cardio machines and grab a jump rope, mountain climbers, sprint in place, even jumping jacks could be used for the beginner. These types are easier to control the work and rest times than messing around with the settings on the machines.

By: nick

nick — Mon, 28 Dec 2009 21:29:03 +0000

Great question!

I use Tabatas no more than 3x per week. Usually 2x per week for most folks.

Coach N

By: nick

nick — Mon, 28 Dec 2009 21:28:17 +0000

You can use “active rest” if the athlete is fit enough. But, be sure its done at low intensity. On most bikes, you can watch the RPM level on each interval. I always ask for the same # of RPMs each working set to ensure maximal intensity.

Coach N

By: nick

nick — Mon, 28 Dec 2009 21:26:13 +0000

I would use bodyweight exercises like Burpees, squat, lunges, push ups, mountain climbers, skips, sprints, etc; to do your tabatas over those machines.

Coach N

By: nick

nick — Mon, 28 Dec 2009 21:24:38 +0000

Great question!

You can use just about any exercise as a Tabata. Strength exercises, bike, body weight, Med Ball, etc;

So, no, I don’t think Tabata is a bad idea. There are no bad exercises, just bad applications.

Use your common sense and I’m sure will find the right application for each person.

Coach N

By: nick

nick — Mon, 28 Dec 2009 21:21:58 +0000

Great question!

I will use up to 4 different Tabata intervals in a single workout.

Coach N