TABATA

• 1: Overview
• 2: Configuration
• 3: Operation

1 - Overview

TABATA refers to a specific high-intensity interval training (HIIT) protocol that alternates between short bursts of maximum effort and brief periods of rest. The TABATA method is named after Dr. Izumi TABATA, a Japanese researcher who conducted studies on this type of interval training in the 1990s.

Structure of TABATA

• 20 seconds of work : Perform an exercise at maximum intensity.
• 10 seconds of rest : Rest or recover.
• Repeat for 8 rounds : This totals 4 minutes of work for a single exercise.

The goal during the 20 seconds of work is to push yourself as hard as possible, aiming for maximum output. The 10 seconds of rest provide just enough recovery to prepare for the next round.

Example of a TABATA Workout

A common TABATA workout might involve one or more exercises. For example:

TABATA Air Squats:

• 20 seconds of air squats at maximum effort, followed by 10 seconds of rest. Repeat for 8 rounds (4 minutes total).

TABATA Push-Ups:

• 20 seconds of push-ups at maximum effort, followed by 10 seconds of rest. Repeat for 8 rounds (4 minutes total).

TABATA with Multiple Exercises:

You can also combine multiple exercises in a TABATA format. For instance:

• 4 minutes of TABATA Air Squats
• 4 minutes of TABATA Push-Ups
• 4 minutes of TABATA Pull-Ups

This would result in a 12-minute workout, with each exercise following the 20-seconds-on, 10-seconds-off format.

Benefits of TABATA

Efficiency : TABATA workouts are short but intense, making them ideal for those with limited time.

Increased Metabolic Rate: The high-intensity nature of TABATA helps boost your metabolism and can lead to increased calorie burn even after the workout is over.

Improved Cardiovascular Fitness: The intervals challenge both aerobic and anaerobic systems, improving overall endurance and stamina.

Scalability: TABATA can be applied to almost any exercise (e.g., squats, burpees, rowing, etc.), making it versatile and adaptable to different fitness levels.

Important Considerations

Intensity is Key: To get the full benefits of TABATA, you need to push yourself to your max during the 20 seconds of work. If you’re not working at near-maximum capacity, it’s not truly TABATA.

Form Over Speed: While intensity is important, maintaining proper form is crucial to avoid injury, especially when fatigue sets in.

Not for Beginners: Due to the high intensity, TABATA is often better suited for intermediate to advanced athletes. Beginners may need to scale the intensity or choose less demanding exercises.

“TABATA This”

One well-known CrossFit benchmark workout that uses the TABATA structure is called “TABATA This” :

Complete 8 rounds of 20 seconds on, 10 seconds off, for each of the following exercises:

• Pull-Ups
• Push-Ups
• Sit-Ups
• Squats
• Row (for calories)

For each exercise, record the lowest number of reps completed in any of the 8 rounds. At the end of all five exercises, add up these “lowest round” numbers to get your total score.

Final Thoughts

In summary, Tabata is a highly effective, time-efficient way to build strength, endurance, and conditioning through short bursts of maximum effort followed by brief rest periods.

2 - Configuration

Click the Settings tab of the timer.

Changing Settings

To change settings, manipulate the scroll wheels, dropdown boxes and choice buttons to adjust the timer settings. The timer will automatically update to reflect the new settings.

The timer will internally remember the current settings until you change them again or load a stowed configuration (see below).

You do not need to click any buttons to apply the settings. The timer will automatically update to reflect the new settings.

Stowing and Loading Settings

You can easily stow your preferred timer settings for future use. With one click, you can load your stowed settings to quickly configure the timer for your workout.

To stow your settings, click the Stow button and enter a name for the stowed configuration.

To load your stowed settings, click the Load button and then click the entry that you want to load. The timer settings will automatically update with the stowed settings.

To delete a stowed setting configuration, click the Load button and then click the trash can icon of the entry that you want to delete.

If you make changes to the configuration, the timer will not overwrite any of your named stowed configurations. However, it will internally remember the current settings until you change them again or load another stowed configuration.

Work Phase Duration

Move the scroll wheels to select the desired duration of one work phase.

The wheels are arranged in the familiar hours : minutes : seconds format.

Time To Prepare Before Workout

If you need a few seconds between pressing the Start button and actually beginning the workout, move the scroll wheel to the desired number of seconds.

The “Play 5 second countdown at start of each phase”, if activated, will count down before the workout starts regardless of the configuration of this setting.

Number of Additional Work Phases

Move the scroll wheel to select the desired number of additional work phases.

If the scroll wheel is at 0, you will have exactly one work phase.

Rest Between Work Phases

Move the scroll wheel to select the desired number of seconds of rest between work phases.

If the scroll wheel is at 0, the one work phase will start immediately after the end of the preceding phase, with no rest time in between.

Number of Additional Rounds

Move the scroll wheel to select the desired number of additional rounds.

If the scroll wheel is at 0, you will have exactly one round, which consist of the selected number of work phases.

Rest Between Rounds

Move the scroll wheel to select the desired number of seconds of rest between rounds.

If the scroll wheel is at 0, the one round will start immediately after the end of the preceding round.

Sound Signals

Here you can configure what type of sound prompts you want, to help you with executing your workout without having to look at the screen the whole time.

All sound prompts are optional.

Play sound at end of preparation time

This sound will tell you to get ready because the workout is starting.

Play sound at end of work phase

This sound will tell you that the workout phase is done.

Play sound at end of rest period

This sound will tell you that the rest period is done and you must start the next workout phase.

Voice Signals

Here you can configure what type of voice prompts you want, to help you with executing your workout without having to look at the screen the whole time.

All voice prompts are optional.

Play 10 second warning at start of each phase

This voice prompt will tell you that there are ten seconds left before the end of the current activity (workout or rest) and the start of the next activity (workout or rest).

Play 5 second countdown at start of each phase

This voice prompt will count down from 5-4-3-2-1 and beep at 0, starting at 5 seconds before the start of the next activity (workout or rest).

Play voice at start of the work phase

This voice prompt will announce “Go!” at the start of each work phase.

Play voice at start of rest period

This voice prompt will announce “Rest!” at the start of each rest period.

Play voice at end of workout

This voice prompt will announce “Well done!” at the very end of the workout.

Theme Seed Color

Tap the colored button to change the theme color of the timer. The theme color of the rest of the app and/or timers will not be affected.

Tap the Reset button to reset the timer color back to the default theme color for the app.

3 - Operation

Click the Timer tab of the timer.

Starting, Pausing, Resuming, and Stopping

Click the Start button to start the timer.

At any time you can click the Pause button to pause the timer, which will then change to Resume that you can click to continue the timer.

Click the Stop button to end the timer.

Skipping Phases

At any time during the workout, you can skip the current activity by clicking the button directly below the time display.

For example, if you have a rest period of 10 seconds and you want to start the next round after only 5 seconds of rest, click the Rest button. That will terminate the rest period and start the next round.

Actual Workout Stats

Pressing the button to skip ahead to the next activity will increment the actual workout stats.

Pressing the Stop button to abort the workout will not add the interrupted activity to the actual workout stats.

Notes

Click the Notes button to open a text box where you can store free-form text notes, up to a maximum of 1,000 characters.