Today I attempted my first tabata interval workout. 2x6x20′. I say attempted because I wasn’t able to nail power numbers (2nd set only, see below) nor did the workout leave me with a sense of accomplishment. I did the first set at full pedal to the metal force instead of ‘pacing’ at ~200% FTP. The higher the watts at the beginning for each rep the faster they would fall as I reached 12, 15, 18, 20 seconds. 20 seconds was an eternity at this level of output. I could manage 10 seconds ok but then when I would glance at my computer I would be devistated by how long I had until rest time. I started out thinking I would ‘see how it went’ before deciding to do 6 or 8 reps per set. Pahahahhh, 4 was enough; I just survived #5 and 6. For this set, power software says I did my first and best rep at 847W ave with 1032W max, while my last and poorest showing was 315W ave with 535 max. btw, I’ve been using 315 as FTP for training towards the end of the summer. I felt really bad after this first set. I could taste blood, I had a headache, and I was suffering short term memory loss. Now, I have been critical of racer types posting wimpy things in their blog posts, but I will admit that this workout was TOO Much for me. At least for this time of year at my current training volume.
I decided it was best to pace these intervals out more realistically by power. So second set I targetd 600W. This time my best rep was the first at one with 598W ave with 674 max and again my last and poorest was 397W ave and 507 max. Needless to say I saw huge fall offs in power output through these two sets, even when targeting power. Next time I’ll try maybe 550W, and not do all out efforts again unless I’m sprinting in an actual race.
So, I didn’t love this WO, didn’t get the same euphoria one may experience from slaying SST intervals. I’ll try again, maybe next week.
3 Responses to “Word of the month: Tabata”
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I tried these intervals once in August. No fun.
I’m a big fan of 40/20s. I do 4 or 5 10 minutes sets, and include a 40/20 workout in my training at least once per week.
The intensity of tabata intervals is pretty obscene. No doubt that high intensity work is effective. However, if you’re already racing both days on the weekend, I tend to think that the tabata intervals are too much additional high-intensity work.
Damn, Matty! nice post.
Tabatas suck. balls.
I cant believe I actually “wanted” to do them. What is my problem?
Actually, I’m embarking on some 70-90% only riding for the next 10 workouts or so. Take a break from the LT/VO2 max madness. My endurance sucks and I’m fat. this should help both!!
Racin Saturday!!! Tabatas with a purpose: race domination!
-L
Matty, I was looking at your target range for this ~200%. Looking back at the research, 200% was used for a ratio of 1:1 (:30 of work followed by :30 of rest) While 170% was used for 2:1 (:20 of work followed by :10 of rest). Hope this helps fine tune your Tabata approach.
-Amtrak