Tabata Timer

tabata-timer-pictureThe timings for the tabata workout are based on the original research paper which are

20 seconds maximum effort followed by 10 second rest

Repeated 8 times

We recommend at least a 5 minute warm up and a 5 minute cool down. Remember when you are in the work phase to push your self as hard as you can. The program involves these four-minute bouts of intervals which should be explosive with a 10 second rest. For more details about the intensity of the work phase in the this HIIT method have a look at cardiovascular training. In terms of timing it has recently been shown by Professor Michelle Olson that the workout burns 13.5 calories per minute and doubled the metabolic rate for 30 minutes after training.

If you want an exact timing using a bike session as an example

Warm up
5 mins – bike – warm up comfortable pace
Tabata 1
20 seconds bike maximal effort
10 seconds bike low speed
Tabata 2
20 seconds bike maximal effort
10 seconds bike low speed
Tabata 3
20 seconds bike maximal effort
10 seconds bike low speed
Tabata 4
20 seconds bike maximal effort
10 seconds bike low speed
Tabata 5
20 seconds bike maximal effort
10 seconds bike low speed
Tabata 6
20 seconds bike maximal effort
10 seconds bike low speed
Tabata 7
20 seconds bike maximal effort
10 seconds bike low speed
Tabata 8
20 seconds bike maximal effort
10 seconds bike low speed
Cool Down
5 minutes low speed

Total Tabata Time = 4 mins
Total Warm up and cool down = 10 mins
Total Time = 14 mins