To perform TABATA, follow these steps:
1. Set a Timer: Perform the exercise for 20 seconds at maximum effort.
2. Rest: Rest for 10 seconds.
3. Repeat: Complete 8 rounds of the 20-second work and 10-second rest intervals (total 4 minutes).
TABATA
HIIT
Horizontal Loading
ULT
Air Assault Bike
time
20s
intensity
10
Tempo
fast
Rest
10s
time
20s
intensity
10
Tempo
fast
Rest
10s
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20s h:m:s | 10 RPE | Fast | 10s (h:m:s) |
| 2 | 20s h:m:s | 10 RPE | Fast | 10s (h:m:s) |
| 3 | 20s h:m:s | 10 RPE | Fast | 10s (h:m:s) |
| 4 | 20s h:m:s | 10 RPE | Fast | 10s (h:m:s) |
| 5 | 20s h:m:s | 10 RPE | Fast | 10s (h:m:s) |
| 6 | 20s h:m:s | 10 RPE | Fast | 10s (h:m:s) |
| 7 | 20s h:m:s | 10 RPE | Fast | 10s (h:m:s) |
| 8 | 20s h:m:s | 10 RPE | Fast | 10s (h:m:s) |
You can choose any cardio exercise you'd like: e.g., rowing machine, sprinting, jump rope