Ungamable C2 settings for a Tabata workout?

[aussieluke]

Tabata is a load of bollocks and not worth worrying yourself over.

I should probably edit that for language (how about "poppycock and balderdash" or "hogwash") to avoid upsetting the sensibilities of the overly sensitive folks who read this forum. But it's so funny it can stay. Say it how it is, don't hold back.

Lol sorry I didn't even realise there were any particular rules - I'm surprised I haven't dropped a few naughties before.

Guess not many things set me off as much as tabata lol. Don't get me started on the use of 'tabata' in crossfit workouts!

[hjs]

Tabata is a load of bollocks and not worth worrying yourself over.

If you want to do intervals just do 1 min on / 1 min off for 20 minutes or 8x500m with 2' rest. If you want to train power do the peak power test and subsequent training workouts.

The tabata protocol was for elite cyclists. To exact power levels for work and rest. Done to absolutely max effort. And there was plenty of steady work included too. And it was shown to be not that effective compared to the control group who just did steady work.

It isn't just 8 x 20"/10" of anything ...on the erg that is just a fairly useless interval workout that will not give you enough time to do more than a handful of strokes, and not enough time to let the flywheel slow down between rounds. Maybe three easy strokes of rest.

it stems from japanse iceskaters who where notorios bad at anything needing a bit of endurance. Hence the name.

They now have dutch trainers, training the dutch way, meaning a lot of extra volume including cycling and results are lots better.
Try to find one, and only one athlete at any sport who got any kind of succes training this way. I won,t hold my breath.....

[aussieluke]

Another link

http://robertsontrainingsystems.com/blo ... bata-myth/

[Cyclist2]

If you are looking for a "score" then keeping the wheel moving during the "rests" will give you a better score.

Just start each interval correctly from a standing start once the rest times elapsed!! Then just re-row the session later and try and improve on it... seems straight forward enough to me that way. Unless i'm missing something?

You're missing my propensity to try and game any workout!

This hits the nail on the head! If you're doing tabatas running, for example, you get the best workout by stopping totally in the rests, but you get the farthest distance (higher score) by continuing to jog in the rests.

In another current thread on average wattage, it comes down to the same thing: The best score is gotten by a continuous steady effort, but the hardest physiological effort is in intervals.

[Edward4492]

Actually Tabata was designed for Japanese speed skaters. I kinda laugh when I see the crossfit gang doing a "tabata" work out that entails mutliple sets of various exercises at (8) x 20/10. The whole idea is you should be so spent that you're not going to be doing another set. If so, it wasn't done correctly. Other than how horrible they are when done right, for me the big problem was if you botch it you don't get the desired training effect and you're too tired to do anything else. A better session which I find extremely hard is (10) x 60s on/ 30s off. Those 30s rests get real short real fast.

[Garnett]

Seems to be a bit of bro-science swirling around but nevertheless, thanks for all the input. As I said, I think I've answered the question I raised, so all good.

Just to report back, I had a "proof of concept" (forgive the pun) attempt this morning, and all seems good (bar some minor forced changes).

Our machines have PM4s, not PM5s and the shortest time period interval they allow is 20s. As a result I decided to set up a custom workout of variable intervals as follows:-

Interval 1 40 seconds
Interval 2 20 seconds
Interval 3 40 seconds
Interval 4 20 seconds
Interval 5 40 seconds
Interval 6 20 seconds
Interval 7 40 seconds
Interval 8 20 seconds
Interval 9 40 seconds
Interval 10 20 seconds
Interval 11 40 seconds
Interval 12 20 seconds
Interval 13 40 seconds
Interval 14 20 seconds
Interval 15 40 seconds

As was my previously stated intention, I then rowed the odd numbered intervals, and rested during the even numbered.

At the end I added up all the meters from the odd-numbered intervals and subtracted all the meters from the even numbered, to give me a resultant score.

[aussieluke]

Where's the bro science?

[hjs]

Where's the bro science?

Everything about Tabata

[macroth]

Seems to be a bit of bro-science swirling around but nevertheless, thanks for all the input. As I said, I think I've answered the question I raised, so all good.

Just to report back, I had a "proof of concept" (forgive the pun) attempt this morning, and all seems good (bar some minor forced changes).

Our machines have PM4s, not PM5s and the shortest time period interval they allow is 20s. As a result I decided to set up a custom workout of variable intervals as follows:-

Interval 1 40 seconds
Interval 2 20 seconds
Interval 3 40 seconds
Interval 4 20 seconds
Interval 5 40 seconds
Interval 6 20 seconds
Interval 7 40 seconds
Interval 8 20 seconds
Interval 9 40 seconds
Interval 10 20 seconds
Interval 11 40 seconds
Interval 12 20 seconds
Interval 13 40 seconds
Interval 14 20 seconds
Interval 15 40 seconds

As was my previously stated intention, I then rowed the odd numbered intervals, and rested during the even numbered.

At the end I added up all the meters from the odd-numbered intervals and subtracted all the meters from the even numbered, to give me a resultant score.

Usefulness of Tabata workouts aside, I don't know why you're making things so complicated with odd and even intervals.
You can absolutely set the rest period to 10 seconds. 20s on, 10s off, problem solved. At the end, the monitor will display the total meters for the "on" intervals and discount the rest. That's the whole idea behind programming an interval workout: you can set the rest periods.
If you would rather do 40s of effort and 20s of rest, just program that. Why program "empty intervals" at all?

[Garnett]

Usefulness of Tabata workouts aside, I don't know why you're making things so complicated with odd and even intervals.
You can absolutely set the rest period to 10 seconds. 20s on, 10s off, problem solved. At the end, the monitor will display the total meters for the "on" intervals and discount the rest. That's the whole idea behind programming an interval workout: you can set the rest periods.
If you would rather do 40s of effort and 20s of rest, just program that. Why program "empty intervals" at all?

Thanks for your input. Your way is definitely more straight forward! But the 20s intervals aren't "empty" - I'm deducting any meters in those.

As I've said a few times, if I program them as rest then no meters are recorded, and I'd be trempted to continue rowing lightly to keep the machine ticking over.

As I said, and thensomeone else said later, setting up the workout the way you're suggesting would mean a better score could be gained by rowing steadily throughout.

The workout I programmed (for myself - no need for any stress, I'm not forcing it on anyone else) penalises any effort to row through the "rests".