So, Tabata intervals, eh? - Page 2

tonyzackery · #16 11-04.-2008

Quote:

Originally Posted by YMCA

all-out is required
doing them based on any power output is fruitless
the last few will barely have numbers worthy of my 12 year old
PE is the only way
good luck making the whole 4'
cracking is normal

+1.

Anything less than maximum effort and you're not doing them correctly. At 150% FTP you're bascially just doing an L6 workout...I don't profess to be an expert on this protocol but I have done them and there is HUGE physical difference between doing them correctly and measuring your effort...

frost · #17 11-04.-2008

Quote:

Originally Posted by workingguy

So I jumped on the bandwagon and tried these. FTP is 220W and 65kg, 166cm. Optimal weight is 60kg. I plateaud last year at 240 FTP, with best 20 minute at 250.

Target power (170%) should be 374. I managed 325-350, and only 6. Rest and finished with 30 minutes SST. Is it the poor anaerobic capacity or VO2Max that I can't maintain these? (4x5s I barely get 108%FTP) Next time will try for 8, at the same power, 325-350.

Are you saying you could not reach 370w even in the first 20 sec? Sprinting all out?

If you follow the actual Tabata protocol it is 170% of VO2Max not from FTP. Without formal testing your target power should be roughly 1.2 x FTP x 170% = 450w in your case.

Also the workout is warmup, 8x20+10, cooldown. period. No SST or other intervals before or after.

workingguy · #18 11-04.-2008

Quote:

Originally Posted by frost

Are you saying you could not reach 370w even in the first 20 sec? Sprinting all out?

If you follow the actual Tabata protocol it is 170% of VO2Max not from FTP. Without formal testing your target power should be roughly 1.2 x FTP x 170% = 450w in your case.

Also the workout is warmup, 8x20+10, cooldown. period. No SST or other intervals before or after.

I did reach 370 in the first 2, maybe even 450 with the first 2 if I tried it, but then I'd have nothing left for 3-8. For 3-6, I could barely manage 325. Which comes down to - is it more important to complete the 8 intervals, or do as many as you can @ 200% FTP (estimation from above), or somewhere in between.

strader · #19 11-04.-2008

Quote:

Originally Posted by workingguy

I did reach 370 in the first 2, maybe even 450 with the first 2 if I tried it, but then I'd have nothing left for 3-8. For 3-6, I could barely manage 325. Which comes down to - is it more important to complete the 8 intervals, or do as many as you can @ 200% FTP (estimation from above), or somewhere in between.

In one of the studies I linked to it says to do 7-8 intervals, and the later study says 6-7. As long as you are in the range of 6-8 I don't think it should matter. The important part is that you stress anaerobic capacity and VO2max.

strader · #20 11-04.-2008

Quote:

Originally Posted by frost

Also the workout is warmup, 8x20+10, cooldown. period. No SST or other intervals before or after.

I only get ~10 TSS for the workout itself and ~20 TSS including warmup and cool down. That would result in a big drop in CTL over 6 weeks if it wasn't supplemented with some other workouts.

Piotr · #21 11-04.-2008

Quote:

Originally Posted by strader

I only get ~10 TSS for the workout itself and ~20 TSS including warmup and cool down. That would result in a big drop in CTL over 6 weeks if it wasn't supplemented with some other workouts.

I believe you're supposed to repeat the block after a few minutes rest.

YMCA · #22 11-04.-2008

Quote:

Originally Posted by Piotr

I believe you're supposed to repeat the block after a few minutes rest.

Nobody can do more than one set, if they do it right.
In fact it would be about useless.

frost · #23 11-04.-2008

Quote:

Originally Posted by Piotr

I believe you're supposed to repeat the block after a few minutes rest.

Just one set, five times a week and no other training, if you follow the protocol that was studied by Dr. Tabata.

There has been quite a long threads in timetriallingforum.co.uk and wattage and people who have followed the actual 5 days/week schedule have been describing it exhaustive. Probably cannot think of this in terms of CTL and anyway it is really not base-building routine.

giannip · #24 11-11.-2008

I'm doing a slight variation of 3 sets of 6 x 20 /10 @ 210% - 5min rest between sets. I lenghten the rest to 20s when required.

The first time I did it, I had to lenghten the rest after the 3rd interval of the first set. The second week I managed to do the whole first set with 10s rest.

I can see why one would struggle to do only one 100% correctly by doing each interval FLAT OUT & only 10sec rest.........

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