Tabata intervals - proper intensity / power level
12-21-10, 07:09 AM
#1
Overacting because I can
Thread Starter
Join Date: Jan 2005
Location: The Mean Streets of Bethesda, MD
Posts: 4,552
Bikes: Merlin Agilis, Trek 1500
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
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.
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)
"I am a courageous cyclist." (SpongeDad)
“Courage is going from failure to failure without losing enthusiasm." (Churchill)
"I am a courageous cyclist." (SpongeDad)
12-21-10, 12:23 PM
#8
Senior Member
Join Date: Feb 2007
Posts: 3,917
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
12-21-10, 01:28 PM
#9
Making a kilometer blurry
12-21-10, 03:23 PM
#12
Senior Member
Join Date: Jul 2007
Posts: 7,570
Mentioned: 54 Post(s)
Tagged: 0 Thread(s)
Quoted: 1851 Post(s)
Liked 679 Times
in
430 Posts
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.
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.
12-21-10, 03:59 PM
#13
Super Moderator
Join Date: Jul 2004
Location: Ffld Cnty Connecticut
Posts: 21,843
Bikes: Old Steelies I made, Old Cannondales
Mentioned: 12 Post(s)
Tagged: 0 Thread(s)
Quoted: 1173 Post(s)
Liked 927 Times
in
612 Posts
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 ?
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.
FYI: https://www.bikeforums.net/forum-sugg...ad-please.html
Bikes: Old steel race bikes, old Cannondale race bikes, less old Cannondale race bike, crappy old mtn bike.
FYI: https://www.bikeforums.net/forum-sugg...ad-please.html
12-21-10, 04:32 PM
#15
Senior Member
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
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
12-21-10, 04:36 PM
#16
My idea of fun
Join Date: Jun 2006
Location: Gainesville, FL
Posts: 9,920
Bikes: '06 Litespeed Tuscany, '02 Kona Lavadome, '07 Giant TCR Advanced, '07 Karate Monkey
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 41 Post(s)
Liked 59 Times
in
36 Posts
yeah. try to aim for the bucket when you puke.
12-21-10, 04:41 PM
#18
Super Moderator
Join Date: Jul 2004
Location: Ffld Cnty Connecticut
Posts: 21,843
Bikes: Old Steelies I made, Old Cannondales
Mentioned: 12 Post(s)
Tagged: 0 Thread(s)
Quoted: 1173 Post(s)
Liked 927 Times
in
612 Posts
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?
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?
__________________
Bikes: Old steel race bikes, old Cannondale race bikes, less old Cannondale race bike, crappy old mtn bike.
FYI: https://www.bikeforums.net/forum-sugg...ad-please.html
Bikes: Old steel race bikes, old Cannondale race bikes, less old Cannondale race bike, crappy old mtn bike.
FYI: https://www.bikeforums.net/forum-sugg...ad-please.html
12-21-10, 04:54 PM
#19
VeloSIRraptor
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.
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.
12-21-10, 05:33 PM
#20
Senior Member
Join Date: Jul 2005
Location: Portland, OR
Posts: 2,910
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 140 Post(s)
Liked 327 Times
in
161 Posts
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.
I then spin for 10 minutes or so and do it again.
They are astoundingly pukeriffic.
12-30-10, 02:44 AM
#21
Slow'n'Aero
Join Date: Feb 2006
Location: Driving the pace in the crosswind
Posts: 2,599
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
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.
