mprevost
Level 7 Valued Member
Just yesterday I saw a trainer in the gym having a couple doing "Tabata planks." It is an example of the complete lack of understanding of what the Tabata protocol is. It is very common. People assume that there is some magical adaptation that happens with 20 seconds on and 10 seconds off. But they miss the really important part of Tabata's protocol, the fact that the 20 seconds on was done at a power output that was 170% of VO2 max! That is an unbelievably high power output. You can't get there with planks, probably can't get there with air squats, curls, overhead presses, loaded carries, probably not with kettlebell swings and many other exercises. Not even kettlebell snatches will get you there, even though they are brutally hard. 170% of VO2 max simply cannot be sustained for more than 12-15 seconds. You just cannot achieve the power output necessary with those exercises. 170% of VO2 max will produce maximum heart rate very quickly. You'll probably be at max heart rate by the end of the second interval. There are very few exercises that can get you there, running, cycling, rowing (maybe), but I can't think of many more. I am not sure you would even get there with burpees (close though).
Even those who do Tabatas on the bike or treadmill are not likely achieving 170% of VO2 max. Most people who have done Tabatas have likely never done a single interval at the required power output. Fewer still have managed to do more than 2-3 at the required power output. I have never seen anyone in a gym doing a proper Tabata protocol.
The Tabata planks yesterday were a great example of what I usually see. Rather than 170% VO2 max, they were likely at 50% VO2 max at most. That is not Tabata's protocol.
Here is a link to the original Tabata study (abstract): Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. - PubMed - NCBI
Even those who do Tabatas on the bike or treadmill are not likely achieving 170% of VO2 max. Most people who have done Tabatas have likely never done a single interval at the required power output. Fewer still have managed to do more than 2-3 at the required power output. I have never seen anyone in a gym doing a proper Tabata protocol.
The Tabata planks yesterday were a great example of what I usually see. Rather than 170% VO2 max, they were likely at 50% VO2 max at most. That is not Tabata's protocol.
Here is a link to the original Tabata study (abstract): Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. - PubMed - NCBI