Tabata Workout - Did I do it right?

[matt_sargent@yahoo.com]

I have heard a lot about the Tabata workout (20 seconds on, 10 seconds off x 8) and did it this morning and wanted to ask the forum if the intensities I hit were appropriate (watts averaged 121% of my 2K time). Were the rates too high? I think I went out to high (as seems obvious from the dropoff from piece #3 to piece #4).

Avg HR = 169
Max HR = 176
Personal Max HR = 186
Drag = 130
2K time (1/30/10) = 6:33.9
30 minute distance (1/2/10) = 8372
Age = 40
Weight = 226lbs.

Meters Pace(S) Watts Watts% of 2K SR
114 87.7 518.5 141.5% 42
112 89.3 491.7 134.2% 39
110 90.9 465.9 127.1% 39
104 96.2 393.7 107.4% 36
107 93.5 428.8 117.0% 36
106 94.3 416.9 113.7% 36
105 95.2 405.2 110.5% 36
107 93.5 428.8 117.0% 36

[bloomp]

You did the workout just fine. It's not supposed to be a controlled, set-pace workout. What matters is how you felt at the end, if you still wanted to do more stuff you didn't push hard enough.

Very nice wattage on the first two though