Tabata style is definitely one of my favorite ways to workout and I’m so happy you brought it back! I recommend the Tabata protocol, which is very useful, but I do not think it is ideal for VO2 Max training. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan.

Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. Tabata uses shorter work periods because you workout at such a high intensity that 50 seconds would be very difficult. Otherwise the Viking Warrior Conditioning is more effective than Tabata for VO2 Max enhancement. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max).

After that level you go into anaerobic respiration – which is where you want to go with Tabata. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

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