Tabata intervals consist of 8 sets of 20 seconds of all-out effort followed by 10 seconds of rest, totaling 4 minutes.

“a Tabata Interval is a very specific type of interval um this was first described in the 1990s uh where a guy by the name of Tabata was the first author on a paper that first presented this I think it was in the mid 90s interestingly though the protocol seems to have been developed by a guy named irawa um and the interval was eight sets of 20 seconds on a bike allout interval with 10 seconds of rest so you're 20 seconds on 10 seconds off eight times which gives you a 4minute uh duration”