Tabata-san Comes to Widowmaker

AO: Widowmaker

When: 2022-08-20

QIC: Ha-ha

PAX (8): Cox, Ha-ha, Morphine, NRA, Skip-pe, Speedo, TMI, Zohan


Tabata regimen

A version of HIIT was based on a 1996 study[15] by Ritsumeikan University Professor Izumi Tabata (田畑泉) et al. initially involving Olympic speedskaters. The study used 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). The exercise was performed on a mechanically braked cycle ergometer. Tabata called this the IE1 protocol.[16] In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, for 6 weeks and obtained gains similar to a group of athletes who did steady state training (70% VO2max) 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 mL/(kg•min)). However the Tabata group had achieved comparable aerobic improvements but only exercised 4 minutes per day on their 4 HIIT days compared to 60 minutes for the aerobic group. The Tabata group also started lower and gained more overall (from 48 to 55 mL/(kg•min)). Also, only the Tabata group had gained anaerobic capacity benefits. In popular culture, "Tabata training" has now come to refer to a wide variety of HIIT protocols and exercise regimens [17] that may or may not have similar benefits to those found in Tabata's original study.   So now you know! Disclaimer and we mosey.


Stop at the top of The Widowmaker:
  • SSH
  • Weed Pickers
  • Imperial Walkers

The Thang:

Mosey to the bottom of the Widowmaker. At the bottom we sprint up for 10 seconds, stop and rest for 10 seconds then repeat to the top. The goal is for the 10 seconds to be full on sprints. Come on, it is only 10 seconds! Mosey to the upper soccer field lot for the main event: 13 cones/stations for 20 seconds of exercise full out followed by 10 seconds of rest. 4 sets and then 1 minutes of rest where we take a jog around the circle to the next station and repeat. The 13 stations are:  
  1. Burpees
  2. Battle Rope
  3. Merkins
  4. LBC
  5. Curls
  6. Skull Crushers
  7. Bag Swings
  8. Squats
  9. Lunge
  10. Jump Squats
  11. V-up
  12. Run Sprints  x2 stations
  After we cycled through all stations we moseied to the baseball concession stand for a BTTW contest.  Zohan took top honors! Well done, brother! Back to the flag for
  • LBC
  • Flutter Kicks


Darth Visor CSAUP next Saturday 8/27 at Fowler Park Praise for Cox's M's recovery

Naked-Man Moleskin:

Sorry you had to endure that workout twice, Speedo!

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