Was Tabata Wrong?

Certain things make shock waves, they completely change the way people do things. Sometimes this is either for good or bad reasons. In the last few years the Tabata interval training protocols have done just that. For those unfamiliar, a Japanese study demonstrated that a specific interval training protocol improved both anaerobic and aerobic capabilities. This was shocking for two reasons...

1. The control group that performed moderate intensity only improved aerobic abilities and nothing really to anaerobic. This wasn't shocking as training is thought to be very specific and cause specific adaptations. However, the Tabata interval protocols improved both significantly.

2. The Tabata protocol only required four minutes of work being performed, while the control group performed an hour.

When this research came about people were excited! Heck, four minutes of work could be better than an hour? Can't beat that. So, what did people do? Many began trying to implement the Tabata protocol into their training. Yet, unlike many things in this industry, the original ideas where changed and misapplied. So, really are you doing the Tabata protocols?

I want to propose some issues with both the study and the way people are applying what seems to be potentially a great concept.

1. The study did not compare this form of intervals with any other form of interval training. The study compared the Tabata protocols to a steady state "moderate" level of training. How does Tabata compare to other forms of interval training? There needs to be some direct comparisons and studies to see if there are even more optimal forms of intervals.

2. In the study the Tabata protocols were performed 5 days a week. If you perform them 1-2 will you still get the benefit of the training? We don't know if frequency has anything to do with the results.

3. The study was done on a mechanically braked cycle ergometer, this means CONSTANT motion. Too many people are trying to apply the concepts with exercises that have a break built into them. For example, kettlebell swings, snatches, front squats, shouldering, are all bad choices because their is not constant motion with any of these movements, there is a rest period no matter how brief compared to cycling.

4. The other issue is the intensity, in the study it was "intensity of about 170% of VO2max" that means to the absolute max. Not kinda hard, pretty hard, it means with nothing left to give! You couldn't possibly being performing Tabata correctly and then go train like many are claiming.

The truth of the matter is that we really don't know the answer to some of these questions as with most research, more is needed. Other forms of interval training have been shown to be incredibly powerful and are often underused and misused. That is why interval sets is an integral part of my program. However, you have to follow some rules as well.

1. You have to choose drills that allow quick fluid motions and not long breaks (i.e. get-ups are a bad idea). Shouldering, bear hug squats, push jerks are all good drills.

2. You have to use a very sub-maximal weight to keep the intensity high and not allow fatigue to accumulate so fast you can't perform the interval. Since sandbags generally don't lend themselves to percentage based training you will have to use an RPE or a weight you can perform 20-30 reps normally.

I have always been a big fan of interval training, in fact, you can read an article I posted almost ten years ago!

Josh Henkin's Interval Article

Want to see some of the Tabata actual study? Read Here