The Worlds Fastest Workout – Tabata Training

The concept of Tabata training is simple:

• Sprint as hard as you can for 20 seconds
• Jog/walk for 10 seconds
• Repeat these intervals 8 times

That’s it.  4-minutes and you’re done.  And before you write this off as some lame fad, let’s talk about the science.

Tabata training was developed in Tokyo, Japan at the National Institute of Fitness and Sports.  They compared the effects of high-intensity interval training (Tabata) to moderate-intensity aerobic workouts (long distance running) on VO2 max and anaerobic capacity.  The study was 6 -weeks long, with each participant working out 5 days per week.  They found that the moderate-intensity trainers produced a 10% increase in VO2 max, but they saw no anaerobic benefits.  This was not at all surprising.  What was surprising was that the Tabata trainers had a comparable 14% increase in VO2 max, and a 28% increase in anaerobic capacity.

After learning about Tabata, I decided to try it out for 4 weeks to test the real-world benefits.  Although I understand the science of VO2 max, as a mere simpleton I measure improvement by increased speed, endurance, and pleasure.

The first workout was an eye opener.  I went to the track planning to do 8 intervals, but alas I only completed 4.  I was disappointed.  To put this into perspective, I once ran/walked the final 21 miles of a 100-miler with no skin on 3 toes due to severe blistering.  I couldn’t walk for 2 weeks after that, but I managed to finish because I loathe quitting.  But Tabata is a whole different pain, and if you can’t run hard it has no benefit.  I was discouraged.  When I got home I read more, and learned that it’s encouraged to start with 3-4 intervals and build up to 8.  I felt better.

The next day I tried again, this time aiming for 5 intervals (which I completed).  It’s a fascinating workout for 2 reasons.  First, you are running at a pace you never run at.  This isn’t a fast run or a sprint, this is all out.  You literally run each 20 second interval as hard as you can, as if it was the finals of the Olympic 100m sprint, and you’re filtering out the fact that you have to do it again in 10 seconds (and again, and again…).  Second, it’s dreadfully painful, but over so fast.  A normal weekday run for me is usually about 45-60 minutes, and a weekend run is often longer (sometimes much longer).  It’s nice to get so much time back.

Eventually I did build up to 8 intervals, and spent several weeks running Tabata 4 times per week.  But before I get to my personal results, I want to share one more observation…   Tabata hurts.  It’s a painful program, physically and mentally.  Although it’s over very quickly, I dreaded those runs more than any training runs I’ve done.  It’s not fun at all.  It is, however, rewarding when it’s over.

The results

In the end, I had very positive results.  Measuring speed, I ran a personal best 5K a week after finishing my Tabata regimen.  For my endurance improvement, I had a tough time measuring since I hadn’t run a marathon or ultra recently, but I feel good on my long runs.  In fact, I feel great.  There’s no doubt I experienced improvement in my endurance.  As for pleasure, I would say that my runs post-Tabata are more pleasurable because I feel so good.  The Tabata workouts themselves were not pleasurable.

My recommendation

I think everyone should try Tabata for a month.  You’ll get faster, and although you might be afraid of losing endurance I promise you that you won’t.  Despite the positive results, I’ve chosen not to use Tabata as a long term program because it’s not fun, and whats the point of running if its not fun?

Anyone else tried Tabata?  I’d love to hear your experiences.