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Date / Time

Tabata on the spot running involves eight twenty second speed bursts with each of the first seven speed bursts followed by a 10 second rest. Hold your cursor on "time and date" above and see a clock with digital seconds being counted or use the clock with the seconds hand. You could use both clocks if that is what makes you most comfortable.

Now set your computer down so you can see the clock. While running on the spot, perform eight twenty second speed burst. A ten second rest follows each of the first seven speed bursts.

When performing Tabata on a track, or anywhere lese one can easily place one foot in front of the other, wear a timer. Set the timer to go off every ten seconds. This way, you will know each time you hit a run's mid-point. You will also know each time you have rested for ten seconds. A large area is not needed for this type of Tabata, since somebody can simply run back and forth between two points.

Tabata can be performed using any other exercise or series of exercises.


Tabata training was popularized in 1990s Japan by a Japanese physical education professor, last name, Tabata, who tested his training idea on subjects before going public. Tabata, since it was tested, created confidence in its users.

Tabata became popular since in less than four minutes an athlete or exerciser could get a workout making Tabata useful for those who only have a few minutes to train.

Tabata training also became popular since it is open to anyone of any fitness level. Endurance athletes, hurdlers, sprinters, and athletes from any sport, all can use Tabata training.

An athlete running 800 meters in 1:45 or less can perhaps run 150 meters in each twenty second segment, 1200 meters total, creating an over distance for his event. Others, depending on the time they run for the distance they are training to compete in and their goal pace, can scale the distance they run in each twenty second segment to their needs.

Tabata training can occur once per week or even once in a blue moon. Tabata training can be effective without being a regular workout in one's training.

Daily use of Tabata running training will kill your energy, i.e., you will hit the proverbial wall. Do not use Tabata running training daily.


Tabata training uses alactic / anaerobic and lactic / anaerobic energy, meaning Tabata training uses energy from two of the body's three energy systems and two of the systems most noted for speed.

LA / O2

Tabata's speed burst with small rest periods maximizing oxygen consumption (i.e., VO2Max), accustomizes athletes racing 400 meters to one mile to performing maximal effort sprints while experiencing oxygen depth (O2) and simultaneously being slowed by pain due to lactic acid (LA) build up in muscles. LA is also called lactate, the exercise induced breakdown of sugar (C6H12O6) to lactate (C3H6O3).

Muscle Fiber Recruitment

Maximal effort sprints with short rest intervals (i.e., high intensity interval training), which Tabata exemplifies, recruits fast twitch white muscle fibers, the more of which you recruit perhaps the faster you go.


Many have tried running more than eight repetitions. Just as many have returned to running eight repetitions. Eight running repetitions, that's what Tabata running training is.


If you run the same distance in each Tabata running repetition, you can use the following calculator's eight multiplied by distance run in each running repetition to calculate the total distance you ran during the workout.

Number 1: Number 2: Get Result:


Click in the window below and a calendar for the current month will popup with today's date highlighted in yellow. Use the calendar to click off a day in the week or current month when you would like to use Tabata running.


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