How to schedule TABATA training?

d.    How to schedule

This is important to know how to schedule your sessions of Tabata training and to adjust the periodicity with your actual training plan and objectives.

                                          i.    During preparation period

Using Tabata training to prepare the season makes sense. If you apply the 5 sessions a week, and you can gain 14% of VO2Max and 28% of anaerobic capacity like the sample people during the initial protocol, it’s a whooping result. However it’s probably very hard to be able to stick to the plan. Most of the positive results were gained during the first 4 weeks; therefore it might be sufficient, especially if you complete the protocol with classic training.

In my case, for Triathlon preparation, I try to perform at least Tabata training at least once in a week, either by running, cycling or sometimes thruster.

Choice of exercise matters. As we seen, if you are into martial arts or combat sports, using punching ball or jump rope is something already incorporated in your training regimen. If you are a triathlete, running, cycling and swimming are usual. The advantage of doing Tabata with weights, like front squat or thruster, can bring double benefit: working your muscles at a high intensity and cardio strength.

                                         ii.    Savy time

If you plan 5mn of warming-up, 4mn for Tabata work out and 5mn of cooling down, it’s only 15mn and it’s more efficient than one hour of endurance training at 70% of VO2max (as per initial Tabata study). Therefore, it’s a perfect sessions to include in your schedule, at lunch time of after work, when time is scarce. Some people recommend to train in the morning, when still fasting, and burn more fat, but it will require a very high level of motivation to push you hard enough to reach the intensity required (remember, 170% of VO2Max?).