The Tabata Training Protocol
The good news is that you are going to save tons of time with today’s workout! The flip side — it will probably be the most intense 4 minutes of your life.
Here is my sell to you:
First, meet Dr. Izumi Tabata. Dr. Tabata is a pioneer researcher in HIIT training — and somewhat by accident. He was simply asked to determine the effectiveness of a training routine that a Japanese hockey team was performing. Simply, the team would sprint at 100% intensity for 20 seconds and then rest for 10 seconds. They repeated this seven more times for a total of 8 to complete their workout.
In the study titled “Metabolic Profile of High Intensity Intermittent Exercises,” Dr. Tabata found that:
In conclusion, this study showed that intermittent exercise defined by the [Tabata] protocol may tax both the anaerobic and aerobic energy releasing systems almost maximally.
This means that this workout protocol works both your sprint energy system and your long-distance running energy system. All in 4-minutes…
It may seem a little crazy, but if you buy into it, this workout can be the most efficient addition to your workout toolbox. I wouldn’t recommend dong this intense of a workout every time your run, but including it once a week or so will be beneficial.
The only caveat is that for those 20 seconds, you have to give 100%.
Today’s Tabata Sprint 4-Minute Workout Routine
Here is your program:
- Perform a 2-3 minute warm up jog
- Sprint at 100% effort for 20 seconds, and then rest for 10 seconds
Perform 8-10 sets.
Reach your limits today!