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  1. #1
    Overacting because I can SpongeDad's Avatar
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    Tabata intervals - proper intensity / power level

    When doing Tabata intervals, I was wondering if one targets a specific power level or simply goes all out. The abstract (reprinted below) from Tabata’s paper appears to indicate the former. Specifically, going about 170% VO2max. So if VO2max is about 1.2 x FTP, that works out to about 2xFTP for the Tabata interval (1.7x1.2=2.04).

    Any thoughts on this?

    * * * * * * *

    Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.

    Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K.
    Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan.

    Abstract

    This study consists of two training experiments using a mechanically braked cycle ergometer. First, the effect of 6 wk of moderate-intensity endurance training (intensity: 70% of maximal oxygen uptake (VO2max), 60 min.d-1, 5 d.wk-1) on the anaerobic capacity (the maximal accumulated oxygen deficit) and VO2max was evaluated. After the training, the anaerobic capacity did not increase significantly (P > 0.10), while VO2max increased from 53 +/- 5 ml.kg-1 min-1 to 58 +/- 3 ml.kg-1.min-1 (P < 0.01) (mean +/- SD). Second, to quantify the effect of high-intensity intermittent training on energy release, seven subjects performed an intermittent training exercise 5 d.wk-1 for 6 wk. The exhaustive intermittent training consisted of seven to eight sets of 20-s exercise at an intensity of about 170% of VO2max with a 10-s rest between each bout. After the training period, VO2max increased by 7 ml.kg-1.min-1, while the anaerobic capacity increased by 28%. In conclusion, this study showed that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.
    “Courage is going from failure to failure without losing enthusiasm." (Churchill)

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  2. #2
    powered by Racer Ex gsteinb's Avatar
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    If you can think about it you're not going hard enough.

  3. #3
    My idea of fun kensuf's Avatar
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    All out.
    Putting the Duh in Floriduh.

  4. #4
    VeloSIRraptor
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    Vomit-level

    You may not think you can do it... but you can.
    Quote Originally Posted by shovelhd View Post
    If it comes down to a field sprint, you probably won't win, so don't let it.

  5. #5
    cmh
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    all out.

  6. #6
    Draught jwible's Avatar
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    All out. You should feel absolutely wasted at the end of a set.

  7. #7
    **** that mattm's Avatar
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    Tabattas in December?
    cat 1.

    blog

  8. #8
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    Quote Originally Posted by mattm View Post
    Tabattas in December?
    Thats what I was thinking..... Either you guys are doing it wrong or plan on racing in Feb
    Please remember that all statements unless quoted, are strictly my opinion of what happened. That there are as many opinions as there are spectators attending. I just choose to publish mine on this forum. And would NEVER intend to purposely hurt or discredit any other cyclist.... With that said... HTFU!

  9. #9
    Making a kilometer blurry waterrockets's Avatar
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    Quote Originally Posted by wfrogge View Post
    Thats what I was thinking..... Either you guys are doing it wrong or plan on racing in Feb
    Every year: http://www.txbra.org/events/?page=texasCup

  10. #10
    coffee-stained punk hammy56's Avatar
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    Quote Originally Posted by wfrogge View Post
    Thats what I was thinking..... Either you guys are doing it wrong or plan on racing in Feb
    plenty of guys racing in jan and feb.
    probably not in MD though...

  11. #11
    In the top 42% ridethatbike's Avatar
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    cx racing in January.
    http://swiii.blogspot.com - just some guy learning how to race...in his mid-30's

  12. #12
    Senior Member topflightpro's Avatar
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    Go all out.

    In fact, the first time I ever did these, when I was done, I collapsed off the bike and stripped off my shoes, socks, gloves and jersey (I was on the trainer) and just lay under the ceiling fan wearing nothing but an old, thin pair of shorts, gasping for air and struggling to cool down. I thought I was going to die.

    I've become more tolerant to the efforts since then.

  13. #13
    Senior Member Homebrew01's Avatar
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    So, in plain English it's:

    20 seconds as hard as you can (finish line sprint ?), 8 reps, with 10 seconds in between each one ?
    Bikes: Old steel race bikes, old Cannondale race bikes, less old Cannondale race bike, crappy old mtn bike

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    Draught jwible's Avatar
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    Yes. Your last two should be all but impossible to finish.

  15. #15
    Senior Member Brian Ratliff's Avatar
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    Quote Originally Posted by Homebrew01 View Post
    So, in plain English it's:

    20 seconds as hard as you can (finish line sprint ?), 8 reps, with 10 seconds in between each one ?
    Not possible. I don't know how you finish a race, but my sprint finishes are one and done deals. Recovery stretches into the minutes. Sounds more like the effort done for a leadout, i.e. 1 minute power give or take.

    I've been thinking of doing these on my rollers with a track bike once the race season is under way. Get the power using rpm (~150-200rpm) rather than force. Anyone try this?
    Cat 2 Track, Cat 3 Road.
    "If you’re new enough [to racing] that you would ask such question, then i would hazard a guess that if you just made up a workout that sounded hard to do, and did it, you’d probably get faster." --the tiniest sprinter

  16. #16
    My idea of fun kensuf's Avatar
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    yeah. try to aim for the bucket when you puke.
    Putting the Duh in Floriduh.

  17. #17
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    Quote Originally Posted by jwible View Post
    All out. You should feel absolutely wasted at the end of a set.
    If you go all out on the first couple you won't make it to the 8th one without a drop in power. The protocol had them doing 8 intervals and bumping the power by 10W if they completed 9.

  18. #18
    Senior Member Homebrew01's Avatar
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    Quote Originally Posted by Brian Ratliff View Post
    Not possible. I don't know how you finish a race, but my sprint finishes are one and done deals. Recovery stretches into the minutes. Sounds more like the effort done for a leadout, i.e. 1 minute power give or take.

    I've been thinking of doing these on my rollers with a track bike once the race season is under way. Get the power using rpm (~150-200rpm) rather than force. Anyone try this?
    That makes more sense.
    Bikes: Old steel race bikes, old Cannondale race bikes, less old Cannondale race bike, crappy old mtn bike

  19. #19
    VeloSIRraptor
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    I've gone by RPM, and gone by brute force... the overarching point is that you will be training by massive efforts - however you manage to do them.
    all this talk has me thinking I'll probably do them again this year.

    @brian - yeah, they aren't like all-out sprints... more like all-in jumps or all-in leadouts, consecutively.
    after working them, attacking & re-attacking is a lot less painful.
    Quote Originally Posted by shovelhd View Post
    If it comes down to a field sprint, you probably won't win, so don't let it.

  20. #20
    cmh
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    I've done them as 'almost' all out sprints. My power is definitely dropping considerably by the 4th hit, and is miserable by the 8th. No need for a power meter to know this.

    I then spin for 10 minutes or so and do it again.

    They are astoundingly pukeriffic.

  21. #21
    Slow'n'Aero DrWJODonnell's Avatar
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    according to the paper they are done all out, but my coach actually has me do them in a different way. We work them at CP1 power for the on portion and then soft-pedal or very low endurance for the off portion. This correlates to a cycle of about 600 to 800 Watts for the "on" portion and about 200 Watts for the "off" portion. It still ends up being very miserable, very puke-worthy, and altogether a great fitness boost. I personally find however that doing this as an evenly split interval is better for me mentally than trying to do it as a positively split interval.

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