4 minute workout update

From my friend Nick.

Here's a bit more information on the energy systems stuff that's happening in the background, this pits Tabata as a super fat-burning workout.  http://www.tabataprotocol.com/  Also, an important quote for those who are not already very fit:  You will need to build up your endurance gradually. Therefore, you will not start out doing the Tabata Protocol the way it is typically described.

 

So, here's a 12-week Tabata progression if you want to start out at a beginner level.  Not everyone is capable of starting out doing the entire 4-minute Tabata. So, you'll need to gradually build up your ability to successfully complete the full Tabata without losing intensity, overtraining, or puking.  Here's how I progress my Tabata training over a 12-week time frame. The formula is:

 

(work time in seconds)/(rest time in seconds) x (number of sets)

Week 1 — 10/20 x6
Week 2 — 10/20 x7
Week 3 — 10/20 x8
Week 4 — 15/15 x5
Week 5 — 15/15 x6
Week 6 — 15/15 x7
Week 7 — 15/15 x8
Week 8 — 20/10 x4
Week 9 — 20/10 x5
Week 10 — 20/10 x6
Week 11 — 20/10 x7
Week 12 — 20/10 x8

- Lei