HIIT protocols like Tabata, performed five days a week, may lead to overtraining or burnout. — Whalespan
HIIT protocols like Tabata, performed five days a week, may lead to overtraining or burnout.
⚠ High risk
We can't find evidence that holds up here. Proponents are reasoning from mechanism or analogy rather than direct human data, and the most credible skeptics raise objections we can't dismiss.
✕NOTSUPPORTED
⚠
High-risk intervention — consult a physician before acting.Drug-drug interactions, dose-dependence, and screening contraindications apply.
“I do think performance it's hard to make the performance gains if you're really doing an all-out Tabata five days a week I think that is hard performance gains are you talking about within the Tabata itself in other words it's hard to make gains on the power output that you want to be generating because that's when you're doing 20 on 10 off right you're you're trying to get as much power as you can in those 20 seconds um and that those are those are what we call match burning workouts like you're you're you're burning all the matches that day”
Conflict Watch
Every Sunday: the week’s new conflicts and verdict changes — and nothing else.
“I think that is hard performance gains are you talking about within the Tabata itself in other words it's hard to make gains on the power output that you want to be generating because that's when you're doing 20 on 10 off right you're you're trying to get as much power as you can in those 20 seconds um and that those are those are what we call match burning workouts like you're you're you're burning all the matches that day right those are yeah I'll tell you something that's interesting I started I don't have you ever tried doing an aerobic or a high you know high intensity workout with like mouth tape where you're just breathing through your nose um so I mean you're limited of course I mean at some point you're you're not going to get to your you're going to be limited by depending on you know for me at least I'm I can't do my all-out best without mouth breathing at the end once I reach 215 to 220 Watts I can't sustain maybe 225 Watts I need to start breathing through my mouth I need to at least every other breath use my mouth and I I would expect everybody sort of different there right exactly people are different I mean different nasal I mean like different sinuses and shapes of your nose and everything I just recently started doing it it was kind of odd because I actually maybe I'm not going like I'm I pr'd the first time I did it and I I didn't you know like I wasn't going as hard on my all outs but I think on my rests I was going harder on my 10 seconds off I was like not really bringing my resistance down have you tried doing it where you do nothing on the off a pure off what do you mean just like keep going don't don't yeah don't don't spin whatsoever so do the 20 seconds all out and then the 10 seconds you're not spinning at all oh I've never tried that give that a try well I think the goal is to make the hard as hard as possible and so being truly off for 10 seconds will make it more likely that you can deliver the maximum wattage during the 20 seconds okay I've been doing I've been trying to do the opposite where I'm like okay am I off I like keep I'm like you know zone three I like I'm I'm still I'm still I'm still putting in quite a bit of um Power right like that that's good too I don't want to say just that there's you know those are those are we used to call that sweet spot workouts where you would go zone three zone five zone three zone five zone three zone five um but what you really probably want to be doing in a Tabata is zone six Zone one six one six one what's zone six it depends on the system so uh yeah yeah basically I mean so technically the literature on this would suggest that we are only able to hold full maximal effort for 10 seconds anything we do that's longer than 10 seconds we are applying some Governor to the system now so even so at 20 seconds you're true you're even if you don't realize it you're somewhat pacing yourself even if you're trying to go yeah I'm not doing maximum yeah I'm not I'm not for sure like my husband like he seems like he really gets to that all out but I'm not for sure I am I'm I'm definitely not maximum at my 20 seconds no way yeah that that makes sense because I don't think one could do that five days a week I think you would I think you would fry yourself you know it's also really interesting Peter is that though like by by like the fourth or fifth day um I'll still like I'll be I'll be pring so I'm always competing against myself and by what metrics by wattage oh the Peloton no no I'm not nearly as scientific as you okay so Peloton ranks you ranks you um based yeah based off of so but isn't it based on kilojoules or Watts isn't it based on average wattage it is yeah okay yeah but I don't know all those off the top of my head like you're writing everything down I'm not doing that yeah um but my lack but that doesn't surprise me Rhonda because the way to get maximum wattage is to hold your highest constant maximal wattage and go so zone four held indefinitely will produce a much higher average wattage than zone three alternating with five or six alternating with one so yes if you are if your metric of success is what is my total average wattage over the course of this workout it will not be a Tabata it will be a steady state all I can you know it's what's that's actually what's called FTP functional threshold power which is what technically the Peloton is using to estimate your zones have you ever done the FTP test on the Peloton no so that's that's actually probably worth doing so if you go into the Peloton there's called there's something called I think it's called fitness test and it's going to have you do either you get to pick two eight minute all outs separated by some rest I forget how much or 120 minute all out I prefer the 20 minute all out I think it's a better test it will take your average wattage over 20 minutes it will multiply it by 0.9 and it will say that is your functional threshold power which is defined as the maximum power you can hold for one hour and in cycling and Peloton uses this system that is the metric by which the zones are set so zones one through seven are a function of”