Tabata Intervals


The History of Tabata

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).

The results; Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.

In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems.

Weekly Strength & Benchmark Schedule – Click Here

1:00 on/:30 off
1. Assault Bike
2. Pull Up Bar Hang (straight arms)
3. Push Ups
4. Plank Hold


Tabata Intervals
8 Rounds, :20 on/:10 off
1. Assault Bike
2. Strict Pull Ups
3. Push Ups
4. Sit Ups

Rest 1 minute Between Stations

Score = Sum of lowest number of reps per round.

CFS Endurance Sunday – Southie Orange 10AM
4 Rounds
400m Run
250 Row
Rest 3 minutes

2 Rounds
20 KB Plank Rows
20 Walking KB Goblet Lunges
500 m row
Rest 3 minutes

1 Round
40 Wall Balls (5 Burpees at Every Break)
1000m row

At Home WOD
4 Rounds
20 Burpees
25 Air Squats


  • Mullins

    01/28/2018 @ 7:32 pm

    PP: 215#
    WOD: 28 rx

    Endurance WOD:

  • Kurt

    01/28/2018 @ 6:54 pm

    PP: up to 195#
    WOD: 30 (8,4,8,10; banded strict pull ups)

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