Tabata workouts - results from the last time

I started doing the Tabata protocol workouts back in late spring but never got around to posting the results. So, here goes:


Last week of May - 19:56 5K
Next week: 30 miles with Tabata
Next week: 40 miles including last Tabata workout
Next week: 7 miles
Next week: 22 miles and 19:37 5K at the end of the week
Next week: 11 miles and 19:05 5K at the end of the week

Probably ran a total of one or two tempo pace runs in the last three weeks. All the others were at 8:00-9:00 pace. Yet I was able to get the time down from 19:56 to 19:05 within about five weeks. I think it was probably a combination of the Tabata workouts and cooler weather in general. Plus the fact that the workouts probably took some time to pay off, i.e., the results aren't like instant noodles. Anyway, some time not too far away into the future, I'm planning to give this another try.

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Tabata Protocol (continued)

This was my second week doing the Tabata workouts. Still stuck at 4 cycles. The protocol calls for 20 seconds at 170% V02Max which, given the lack of access to a lab and/or proper equipment, is a bit difficult to do. The first time, I went all out and later on, calculated it using the Internet and some fuzzy logic. So, this is how I went about it. Using a 5:55 min/mile as my pace for 3K, which is the V02Max pace (by one of many accepted notions), gives me 710 seconds for 3k which implies 23.67 seconds per 100m. At 170%, I'd need to cover 170m in 23.67s. For 20s (as per the protocol), I need to cover 143m and from online maps, it looks like I'm covering around 140m. The fuzzy logic comes in because I'm doing the Tabata cycles on grass whereas the 5:55 min/mile pace that I used to calculate my V02Max was done on tar, concrete, and dirt. Add to that the fact that I'm using online maps to measure my runs. So, fuzzy gets a bit fuzzier.

Nonetheless, the workout itself is a killer. I can barely finish 4 cycles of the protocol whereas it calls for up to 8 cycles. My RHR these days is around 42-45 but even after 2+ hours of finishing one of these workouts, I'm still ticking away at 70+ beat/minute.

My experience with the Tabata Protocol

This week I started experimenting with the Tabata Protocol. It's a form of high intensity interval training. This is what Wikipedia says about it:

A popular regimen based on a 1996 study[2] uses 20 seconds of ultra-intense exercise (at 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits.

On Monday, I tried and could only go up to 4 cycles before I could go at maximum intensity no more. On Wednesday, I tried again and this time I made it to 5 cycles before saying "Na mas". It is quite incredible how exhausting even 120 seconds of high intensity exercise can be. The main thing is to be able to go at high intensity for all cycles. The moment you feel yourself faltering is the time to stop. I'm going to keep at this for a while to see what benefits follow.