Quality with Tabata intervals

By on September 18, 2010 in Articles, Cycle, Training

Focus on quality with Tabata

by Michael van Staden

Created by Izumi Tabata, Tabata intervals are regarded as the best supra-aerobic (intense) cardio workout ever created. With just nine minutes (give or take) every three days, you can make your body an athletic machine.

“The rate of increase in VO2 max (maximum volume of oxygen an athlete can use) is one of the highest ever reported,” says Izumi Tabata from Japan.

Method:

  • Five minute warm-up
  • Eight intervals of 20 seconds all-out intensity exercise (running or cycling), followed by 10 seconds of rest
  • Two minute cool-down.
  • Total time 5 + 2 + 2 = 9 minutes

It’s been reported that a 2% increase in performance can be seen after just seven workouts.

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