Real example of Tabata on cycle Wattbike

So there is the theory : 8 bouts of 20s at 170% of VO2 max with 10s rest for the Tabata protocol.

On a Wattbike, I can do:

- test of 3mn: (http://www.wattbikeranking.com/ranking?c=4)

Position	Name	Age	Sex	Club/University	Nationality	Distance	Average Power	Date

29

Cedric Beltrame

37

Male

-

French

2368m

390

08/10/2011

- test 30mn

52

Cedric Beltrame

37

Male

-

French

21505m

302

14/01/2012

When I train for intervals 3mn/3mn, I usually cycle at 320 Watts for the hard intervals.
My power to weight ratio is 390/86=4.47 W/Kg.

So what about for Tabata?

The RPM is 90-100, level of resistane is 8-9 on the Wattbike, and intervals are cycled around this intensity : 460-440-420-400-400-380-380-390 = average of 408.75 watts

I think it is very hard to apply a constant 170% of VO2max or equivalent.

Watts avrg	% VO2max	duration	watts @vo2max
390	120%	3 mn	325
302	92%	30 mn	328.26
320	100%	3x 3 mn	320

Based on the 3 mentioned training (max 3mn, max 30mn, 3x3 intervals) I evaluate my power output at Vo2max on the bike around 325 Watts.
That will require 325*1.7 = 552.5 Watts for each interval!

I'm far from it, with an average of 408.75 watts which is in this case roughly 125% of the power output at Vo2max.

So although it is probably highly beneficial, it is a HIIT training rather than a pure Tabata. Unless my calculations are incorrect?

Redefining HIIT with Tabata Intervals

"Tabata interval training looks to be one of the hot new trends for endurance athletes in 2013."

 

This article gives another summary of the Tabata interval but also some words of caution (mainly derived from the original Active.com article).

 

Full article:

http://my.moxymonitor.com/blog/bid/246091/Redefining-HIIT-with-Tabata-Intervals

 

Frequency of Use

A word of caution: Tabata interval training sessions should not be incorporated into any other workout; athletes who do more than a few minutes of warm-up will not have the energy to work at maximum effort. Similarly, athletes should not have the energy to complete more than a quick cool down after performing Tabatha intervals.

For those who want to quickly boost their aerobic and anaerobic fitness, Tabata interval training can be incorporated into a training program as little as once every 10 days, to as much as twice per week. Additionally, Tabata intervals can be used as a time-saving workout for athletes who do not have much time but want to receive the same benefits of a longer workout.

 

 

What is Tabata?

A short, good article which gives a relevant summary of the Tabata training:

 

Extract:

"Incorporate intense 4-minute workouts into a max-effort 15-minute session

Tabata training sessions are high-intensity intervals, incorporating hardcore 20-second bursts of exercise split up by 10 seconds of rest. Exercises include anything from squats to high-knees. Repeat these 30-second routines for eight bouts and you're done - phew!

Tabata isn’t the latest fad or fitness gimmick, but based on a scientific study, carried out by Dr Izumi Tabata. Dr Tabata set out to investigate the minimum amount of training needed to increase fitness."

 

Full article: http://uk.lifestyle.yahoo.com/tabata-131700975.html