Can You Really Cram a Full Workout Into 4 Minutes?

The flow of articles introducing the Tabata training seems to never stop. However there are still a lot of approximations to describe the proper protocol.

In this article, the author suggests "Perform each move for 20 seconds followed by a 10 second break. Do the circuit twice. Remember to go hard! In order for it to work, you must be giving 100% for the whole 4 minutes."

What means exactly 100% in this case? Remember, Tabata work bouts must be performed at an intensity corresponding to 170% of VO2max.

Later in the article it is stated: "Not sure if you’ve given it 100%? Make sure your heart rate is at 80 to 90% of your maximum heart rate while you are working out.". The heart rate doesn't reflect the effort in real time, ie there is always some lag. Plus, the Tabata training being so short, your heart rate should go higher probably only after 2mn, due to this lag.

Keep going!