If you tried the training sessions in Part 2 & 3, you have a good combination of explosive training and slow-grind work. You’ve realized that both have their benefits.
Aren’t Interval Sprints the same as Tabata?
Interval Sprints and Tabata are similar in that they are both forms of high intensity interval training.
Tabata protocol and interval sprints are both forms of high-intensity interval training (HIIT), but they differ primarily in their structure and intensity.
- Tabata Protocol: Structure
20 seconds of maximal effort exercise. 10 seconds of rest. 8 rounds in total, making one Tabata cycle 4 minutes long.
Tabata Intensity: Extremely high-intensity.
Designed to push your body to its limit in a very short amount of time.
Tabata’s Purpose: Developed by Dr. Izumi Tabata for Olympic athletes to increase both aerobic and anaerobic capacity.
- Interval Sprints
Interval Sprint: Structure.
Varies widely. Work intervals can range from a few seconds to several minutes, and rest intervals can be equal to, shorter than, or longer than the work intervals. The total number of rounds or the length of the session can also vary.
Interval Sprint Intensity: High-intensity, but often less intense than Tabata due to the longer duration of the intervals.The intensity can be adjusted based on fitness levels, goals, and the specific exercise being performed.
Interval Sprint Purpose: Can be used for a variety of fitness goals, including improving cardiovascular health, burning calories, and enhancing athletic performance. Can be tailored to suit individuals at all fitness levels, from beginners to elite athletes.
While the Tabata protocol is a specific form of interval sprint with fixed work-to-rest ratios and is designed to be extremely intense, interval sprints as a category are more flexible, allowing for adjustments in the duration of work and rest intervals, overall intensity, and total workout length to suit individual needs and goals. The Tabata protocol is a form of interval sprints, but not all interval sprints adhere to the Tabata structure.
Setting up a Tabata training session:
Set the goal of producing the highest power output (WATTS) for 20 seconds of all-out effort, followed by 10 seconds of rest. Repeat this for 8 rounds (4 minutes total).
