The Tabata protocol promises to improve aerobic and anaerobic endurance in a short time. Is it effective and suitable for weekly training? Let’s analyze this.
First, let’s understand the Tabata protocol: from a study of the 90s, led by Professor Tabata, it consists of a high intensity interval training. Two groups were compared: one following a classic workout, the other applying the Tabata protocol: 20 seconds of intense exercise (170% VO2 max), then 10 seconds of active recovery, repeated 8 times for a total of 4 minutes of training.
The results of the Tabata protocol?
It allows similar results to longer workouts in terms of improved aerobic capacity, while improving anaerobic capacity, which was not the case for the control group.
The study compared the aerobic and anaerobic capacities of the two groups. Aerobic capacity is evaluated by the VO2 max. After a few weeks, the results show that the Tabata group improved its aerobic capacity as much as the other group, despite training less focused on this capacity.
Anaerobic capacity was assessed by post-exercise oxygen consumption. Only the protocol group improved it.
The Tabata protocol would therefore achieve similar aerobic results in just 4 minutes, compared to 30-60 minute sessions, while improving anaerobic capacity.
Tabata became popular in fitness and then the general public.
It is interpreted as a training consisting of 8 cycles of 20 seconds of work and 10 seconds of recovery.
However, the execution is problematic because you have to choose the right exercise and reach 170% of the max VO2 during the 20 seconds, which is difficult for a non-athlete.
First, the wrong exercise choice limits the intensity for 20 seconds. To be effective, focus on endurance activities rather than weight exercises.
Secondly, even with the right exercise, the required intensity is usually not achieved. In the Tabata protocol, it must correspond to 170% of the VO2max.
Finally, this protocol is often applied by novices without a good aerobic base, while it was designed for high-level athletes. Without a solid base for the pyramid, it is vain to seek to increase the summit.
Thus, it is important to choose the right exercises, reach the necessary intensity and already have a good aerobic base to fully benefit from the Tabata protocol.
The Tabata protocol improved the capabilities of the experimental group over a short period of time, thanks to their solid basis. However, less accomplished athletes often seek to reach the top with Tabata without having built this base. It does not work.
The Tabata protocol is very precise and requires a solid foundation to be effective. Problems arise when the conclusions of a study are applied without considering the conditions and assumptions.
For a high level athlete who needs aerobic sharpening and surrounded by a competent team, integrating the Tabata protocol can be beneficial. However, for those who do not have this base and this team, one must wonder why choose Tabata.
This protocol does not replace conventional aerobic training and is focused on the glycolytic anaerobic energy system, rather than the alactic anaerobic system (Creatine-phosphate).
Generating lactate, or rather the acid that will be correlated to it, is acceptable in the short term, but regularly and in the long term, it goes against a sustainable training. The Tabata protocol is not a solution to replace a long-term training.
For a permanent training, it would be better to reverse the protocol: 10 seconds of intense work (using the alactic energy system rather than glycolitic), then 20 seconds of recovery. This results in less lactate and acid, and better recovery.
In summary, the Tabata protocol is not the miracle solution to replace all endurance training. It is often poorly applied and it is better to favor an inverted Tabata (10 seconds of work, 20 seconds of recovery) for a better application in everyday life or athletic activities.
The original study: https://pubmed.ncbi.nlm.nih.gov/8897392/
In addition, by tabata himself: https://jps.biomedcentral.com/articles/10.1007/s12576-019-00676-7
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