QUICK ANSWERS
How long is a Tabata workout?
One block is 4 minutes. A full workout, with a warm-up and several blocks, usually takes 20 to 40
| Workout | Blocks | Time, without warm-up |
|---|---|---|
| One Tabata | 1 | 4 min |
| Short session | 2 | 9 min |
| Typical class | 4 | 19 min |
| Long class | 6 | 29 min |
| Double session | 8 | 39 min |
Add 5 to 10 minutes for a warm-up and a few minutes to cool down 2.
Is 4 minutes enough?
In the original study, trained athletes went so hard that they were exhausted after 7 or 8 rounds, five days a week 1. At that effort, 4 minutes is a real workout. Most classes go at a hard but sustainable pace instead, which is why they stack several blocks. Read more in the Tabata protocol.
How to time it in Cero
- Create an advanced timer and add the Tabata (20/10) template, with 8 rounds.
- For several blocks, add an interval for the rest between them, then duplicate the intervals.
- Or use a simple timer: high intensity 20 seconds, low intensity 10 seconds, sets 8.
Sources
- Tabata I, Nishimura K, Kouzaki M, et al. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc. 1996;28(10):1327-1330. doi.org/10.1097/00005768-199610000-00018
- Garber CE, Blissmer B, Deschenes MR, et al. Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Med Sci Sports Exerc. 2011;43(7):1334-1359. doi.org/10.1249/MSS.0b013e318213fefb
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Cero is a timer, not a medical device. If you’re new to hard exercise, are pregnant or have a health condition, check with your doctor first, and stop if you feel unwell.