Tabata Protocol Isn’t What It Appears
By Sandy Sommer RKC on in Sandy's Journal, Training Tips & Tricks
First off, I must reveal that I am not a scientist. I am an artist at heart so I will do my best to spell this all out logically. Please comment and share thoughts.
I first took notice of the Tabata Protocol because it seemed like an interesting way to get in a short interval workout that would maximize post workout fat burn and help my clients achieve their goals of body compositional changes.
Lately, however, I’ve noticed a lot of modifications of the original research and all those changes made me sit up and take notice. In fact, enough notice to go back and look at the original paper. What I found was nothing short of astounding, at least to my mind.
Let me say that the premise of Tabata is promising. The study showed that subjects who trained using the 20 seconds of work and 10 seconds of rest for 4 minutes total of work and rest, burned more fat for energy over 24 hours than another group who trained at 70% of Max VO2 for an hour. Both groups worked out 5 days a week for 6 weeks. Pretty powerful stuff if you ask me.
70% VO2max is approximately 80 % max heart rate. Now here’s where it gets pretty interesting. The Tabata group trained at an astounding 170% VO2max! I’ll admit that I too missed that vital nugget of information and that changes things, doesn’t it?
And that’s the trouble with the protocol. Very few folks and certainly none of my clients are capable of work at that level. Vo2Max is controlled to a certain degree by heart rate. The higher your heart rate the higher the VO2max. But you’re heart rate can only go so high. Once you can’t raise it higher you need to be able to control another part of the VO2max equation. But you can’t get to a level of intensity that is anywhere close to almost 2 times your %VO2max unless you are already ultra fit. The reason being that you can’t raise your Arterial-Venous Oxygen Differential to the needed large degree unless you are already freakishly fit. That differential is the key to raising your VO2max. So Tabata is excellent for the supreme athlete to take for cardio fitness to the next level. And it’s not a bad workout for the average “Joe” or “Jane” but certainly can’t deliver on the promise of the research since the numbers are hardly attainable. So a very interesting study is really a non starter for 99% of the population.
The Viking Warrior Conditioning Protocol is something to consider replacing the alchemy that Tabata can’t deliver upon, in most cases. First off, it is something you can build upon as you get more fit. You start with a snatch test that determines your 100% VO2max and then you use the number to do the 15/15 protocol. After you graduate from that you do a new test and then attack the 36/36 workout. Then you have a few choices. You could either re-test on the original test or test for another new protocol.
I’m not going to go into details about the specifics of the Viking Warrior as I don’t want to plagiarize and also as I won’t do the author, Kenneth Jay, Master RKC justice.
Here’s what I can tell you. You will get ripped and your heart health will improve dramatically. The first time I completely a cycle of it my resting heart rate went down over 20%. You will lose fat but it won’t be at the expense of power. In fact, you should get much stronger too.
If you aren’t sure about your kettlebell snatch find an RKC instructor in your area to help you. You really shouldn’t be doing snatch work until you are quite proficient with the kettlebell and have practiced for some time. That said, you don’t need to be a super human to do the VWC. The Tabata workout doesn’t deliver on its promised research unless you are already a beast. The VWC will turn you into that animal!
Would love to hear your thoughts on this.
Train Hard!
28 Comment(s)
By Dale on Oct 16, 2009 | Reply
Great article Sandy. I am going to his workshop here Nov 29, looking forward to learning more.
By Sandy, RKC on Oct 16, 2009 | Reply
Dale,
Thanks so much for commenting. When I went back and looked at the Tabata paper I was shocked that I missed the level of intensity. Very few folks get reach that level of intensity.
By James Neidlinger, RKC, FMS, R-Phase on Oct 16, 2009 | Reply
spot on mate
the orig. Tabata research was done with tools and tempos that most folks do not utilize or cannot come close to
the mvo2 is much more accessible for the common folk
good find on spotting out the details in the research paper, not sure how many folks have actually looked at the orig. papers
keep up the pace mate, I think you are gaining on them
By Sandy, RKC on Oct 16, 2009 | Reply
James,
Thanks for checking this out. I think VWC delivers on the promise and like you said is much more accessible. You don’t need to elite to start it out and get full benefit.
Train Hard,
By John Scott Stevens RKC on Oct 16, 2009 | Reply
Anyone that thinks they are performing the Tabata protocol with implements such as dumbbells, barbells and kettlebells need to understand that there aren’t many types of exercise where an individual can reach 270% VO2 Max. For example: a true Tabata protocol with kettlebell snatches would equate to approximately 22 kettlebell snatches for each 20 second work period. It just can’t be done.
By Sandy, RKC on Oct 16, 2009 | Reply
John,
Thanks for your input. The protocol is much more than meets the eye. Not really accessible to the average person at all.
Train Hard,
By Mike T Nelson on Oct 16, 2009 | Reply
Correct, most will never get close to that high of an intense work. Even highly trained athletes will not enjoy it.
If you have ever even tried to do it without cheating, it is freaking brutal.
Also, until recently, I have not seen that study repeated in the literature (someone please correct me if you find one), but a recent study at McMasters used repeated windgates to try to do something similar and found a big improvement in CRF (“cardio”
) in a short time. Again, repeated Wingates on a bike are BRUTAL.
Just because you CAN doesn’t mean you SHOULD.
Use the simpliest thing for the maximal results. Most every day athletes don’t need a Tabata drill to get a result.
Rock on!
Mike T Nelson PhD(c)
http://www.ExtremeHumanPerformance.com
By Sandy, RKC on Oct 16, 2009 | Reply
Mike,
You are right on. For some reason this “protocol” has had a lot of traction recently and I suspect that may be due to the supposed efficiency of the program.
By helium on Oct 17, 2009 | Reply
You made a typo. It’s 170% VO2max not 270%.
By Sandy, RKC on Oct 17, 2009 | Reply
Helium,
Wasn’t really a typo as I was looking at erroneous numbers that were a bit confusing. What I read was incorrect and correction has been made.
Train hard!
By Adham Stoltz on Oct 28, 2009 | Reply
Thanks Sandy.
A most enlightening article. Funny how most literature and articles around the tabata protocal all proclaim the benefits, but neglect to mention that certain bit of crucial information…. A four minute miracle workout seemed too good to be true. And who wants to play with a kettlebell for only 4 minutes anyway?
Adham
By Sandy, RKC on Oct 28, 2009 | Reply
Adham,
Thanks for stopping by! Amazing how we don’t always get the total package of information. I’d have to do 18 snatch reps for 20 seconds to hit 170% percent and that’s just not possible.
Train with purpose.
By Jerry Borrero on Oct 31, 2009 | Reply
This post was very enlightening! I definitely see what you’re saying. I generally do Tabata Sprints at 100% intensity, take a 2 minute break and then do ANOTHER 4-min Tabata sprint set.
While it may not deliver the results promised, I think I’ll keep it up if for nothing else than its a tough workout. VWC is a book I’ve been meaning to pick up. It sounds like you had great results from it and I’d definitely like to give it a try.
By Sandy, RKC on Nov 1, 2009 | Reply
The Viking Warrior book is really excellent and has a lot of research to back it up. Certainly more accessible than pure Tabata.
Train with purpose!
By Eric on Aug 6, 2010 | Reply
Sandy,
It sounds to me a crucial slice of info is missing from your equation. It’s called progression…I’m sure you use it for you clients as well as all of us should. No one should jump head first into any workout without progression.
So, those intervals can be changed to maximize results for each client. Just like building power for a clean or snatch. We don’t hand a barbell to a client and say “do this” (at least I hope not). We start with prep moves; hip thrusters, high pulls, etc.
Also, the VO2max changes will vary. You are right, most clients won’t reach those insane threasholds but should they? Is that the real point? If they can increase 1% it’s a success! Besides for majority it’s going to be about fat loss.
Overall your comments sounded like a plug for the Viking book.
By Sandy Sommer RKC on Aug 6, 2010 | Reply
Eric,
Thanks for your commentary. Tabata protocol, like any true protocol, has specific benchmarks attached to it. One of those is 170% MVO2. So doing intervals isn’t doing Tabata but Tabata is interval training. I really hate to see the term thrown around.
Train with purpose,
Sandy Sommer RKC
By Shrave on Feb 8, 2011 | Reply
Hey Sandy,
I’m going to have to agree with Eric on this one, although thanks for the article. It’s always good to read about different viewpoints and varying athletic styles. I’m far from a pro. I did run a half marathon and I notice that long distance running at 60-75% effort eats up your muscle mass. I’m willing to give Tabata a try. My main goal, as Eric mentioned, is fat loss while maintaining my muscle gains.
By Sandy Sommer RKC on Feb 8, 2011 | Reply
Shrave,
Thanks for your feedback. To be clear, intervals aren’t Tabata. Tabata is a type of interval training. I get tired of folks throwing terms around because they are popular. You can progress to tabata but that’s a whole different story. I don’t know why we don’t just call it interval training and leave it at that:)
Train with purpose,
Sandy Sommer RKC
By Shrave on Feb 15, 2011 | Reply
Hey Sandy,
That’s what I had meant. I know Tabata is a type of interval training. Let’s agree to call it HIIT – high intensity interval training.
How are you workouts going?
By Sandy Sommer RKC on Feb 15, 2011 | Reply
Training is going well. I am doing my first Powerlifting meet in April. 100% RAW, no wraps, belt or gear and I’m hoping I won’t embarrass myself too badly. 45-49 age group at 181.
Train with purpose,
Sandy Sommer RKC
By Shanon on Jun 9, 2011 | Reply
I have done tabata training as my cardio. i can do 4 5 min sets and its a good workout but it dosent push me like the vwp does. can i do swings and cleans doing vwp or does it have to be just the kb snatch? i also do barbell complexes which are on another level but i am going with vwp for my “off cardio” day in between my complex days and my heavy lifting days..tabata just wasn’t cutting it and i am nowhere near an elite athlete “yet” but i doubt i will do tabata again unless i only have like 5 minutes. i would love to hear yout thoughts.
By Sandy Sommer RKC on Jun 9, 2011 | Reply
Shanon,
The VWC protocol uses snatches but I feel you can substitute swings. Just remember that generally that means you won’t have quite the same work output.
By Shanon on Jun 13, 2011 | Reply
Thank you sandy..i will just up my kb weight for the vwc day if i do swings to try and up the work output.
By Sandy Sommer RKC on Jun 13, 2011 | Reply
Sounds like a plan Shanon!
Train with purpose,
Sandy Sommer RKC
By Shanon on Jun 16, 2011 | Reply
so I tried the 15/15 vwc with a 35 lb kb and got 20 sets in..today i tried it with 44 lb kb and got 22 sets in.. i also got a sledgehammer circuit in afterwards…and vwc is awesome.. it is intense i cant wait until i can do more sets up to 20 minutes…best conditioning ive done and i used to play college baseball and semi pro football this beats any conditioning ive ever done.
By Sandy Sommer RKC on Jun 19, 2011 | Reply
Shanon,
It is really good stuff. One key to make sure that you are getting the most benefit is to complete the 15/15 for 40 work sets at 16 kg. Then go to 36/36. The book has all the details about proper rep count etc.
Train with purpose,
Sandy Sommer RKC
By Shanon Bean on Jun 21, 2011 | Reply
yeah I am working up to the 40 work sets. ive gotten to 24 work sets with the rep cadence of 7 that most people say. I ordered the book but it wont be here til next week. Ive also tried the 15/15 with a 20 kg bell and that was an awesome conditioning workout. I felt great afterwards and got through 22 work sets with the 20 kg. would it be negative to use the 20 kg as opposed to the 16kg. this workout is changing my mind body and spirit. I have finally awoken from a 10 year slump and at 31 i want to get lean again. thank you sandy for all your help and input.
By Sandy Sommer RKC on Jun 21, 2011 | Reply
Shanon,
I’ll let you be the judge after readying VWC. I don’t have it right in front of me but if my recall is correct then KJ recommends starting with the 16 unless you are elite and over 225. I have always reaped big benefit from the protocol. I’m 6’2″ 190ish and have never done it with anything other than the 16.
Train with purpose,
Sandy Sommer RKC
PS Glad to be helpful!