Tabata Protocol: Interval Training for Elite Athletes, Explained

With the busy day of the average working person fitting in a fitness regimen is falling lower and lower down the priority list. With the myth of a good workout needing to last an hour still abundant in the minds of people today, most believe that they simply do not have the time to exercise. If you fall into this category, the Tabata Protocol could be for you. On the other end of the spectrum are athletes of all levels from pee wee to college, professional to avid recreational player, great athletes are always searching for new training methods to give them an edge over the competition. If you fall into this category Tabata Protocol may be for you as well. Because the interval training of Tabata is so flexible it allows itself to be adapted to many different types of people. Here we will break Tabata down for two types of people, the average person looking for a short exercise program, and the advanced athlete looking for an intense training style to boost speed, endurance and strength.

Tabata Protocol training is named after it's Izumi Tabata, Ph.D., who did research at Japan's National Institute of Fitness and Sports. The actual creator of the workout was a coach of a Japanese speed-skating team, but the protocol was refined after research by Tabata affirmed the aerobic and anaerobic benefits of the interval training. It was simple enough for the team, 20 seconds of full effort skating followed by 10 seconds of full rest repeated 6 to 7 times. The entire session is meant to last 14 minutes including 5 minutes of warm up and 5 minutes of active cool down. Tabata helped prove that just 4 minutes of this extremely intense training would promote stronger cardiovascular fitness and anaerobic performance. Here we will break down examples of the training into two sections, the average person and the advanced athlete.

Average Joe
The work to rest ratio of the original Tabata Protocol is 2:1, however, this was designed with olympic athletes in mind. A gym goer looking for fat loss can still attain many of the benefits of the interval training within a ratio they are able to complete. A beginner may want to begin with a ratio of 1:3 and someone who runs or does their activity on a regular basis may be about to handle a 2:3 or even a 2:2. Here is an example of a 2:3 ratio Tabata interval training on a treadmill or track.

Warm up - Jog at 50% max effort for 5 minutes

Sprint for 20 seconds

Walk for 30 seconds

Sprint for 20 seconds

Walk for 30 seconds

Sprint for 20 seconds

Walk for 30 seconds

Cool Down - Jog at 50% max effort for 5 minutes

That's it! In a little under 14 minutes you could get in your exercise for the day.

Pro Player
The advanced athlete should aim to actually do the original form of the Tabata Protocol. With a ratio of 2:1 this interval training is incredibly difficult to complete for 6 to 7 repetitions. For the first time an athlete should do it for 4 repetitions and see how they feel. Also, an athlete can repeat cycles of the intervals a certain number of times or over a set period. Here is an example of a football player doing the Tabata protocol at a ratio of 2:1 for 6 repetition with 3 cycles and 1 minute rest between cycles.

Warm up - Jog at 50% max for 5 minutes

Sprint for 20 seconds

10 seconds rest

(x6)

After 6^th sprint take one minute rest

Sprint for 20 seconds

10 seconds rest

(x6)

After 6^th sprint take one minute rest

Sprint for 20 seconds

10 seconds rest

(x6)

After 6^th sprint take one minute rest

Cool down - Jog at 50% max for 5 minutes.

This is also an excellent form of interval training for mma fighters or boxers who have to go for timed rounds. They can set up the intervals to go over the time of the round and slowly adjust to longer work periods and shorter rest periods as they gain endurance. Along with endurance Tabata training will also train speed and power.

So you can see, whether you are a professional athlete needing an intense training session or an average man or woman looking for a quick way to workout and burn fat the Tabata Protocol can be adjusted to anyone's level. Try it in almost any activity from cycling to swimming to weight lifting (light weights) and see the changes interval training can make in your level of fitness.