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Tabata Guide

Tabata Guidelines

Tabata is named after Izumi Tabata, who popularised the protocol after completing research on its effects on cardiovascular fitness.

The original protocol is 20 seconds of max effort work, followed by 10 seconds rest, performed for 8 rounds. This was completed on a bike erg.

However, the protocol has been adapted since its inception. It is now used across many modalities with varying ratios of work to rest ratios, varying numbers of rounds and different amounts of exercises.

Tracking Interval Time

Set a timer to the advised seconds of work and rest period, plus the number of advised rounds.

SmartWOD is recommended. https://smartwod.app

Open the app, select Tabata and set the work and rest periods to the recommended seconds. Then choose the number of rounds.