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Use This in Your Triathlon Training…

The Tabata workout training protocol offers a way of maximizing athletic fitness in the minimum amount of time. Because of this, it is ideal for triathlon training.

How To Use Tabata For Triathlon Training

You will want to do the same exercises you will do during your triathlon during your Tabata workout.

Spend four minutes on each exercise every morning; if you are serious about being your best, do another four minutes for each in the afternoon.


Let’s start with running. To get yourself up to shape for your triathlon running, you’re going to be doing eight extremely high intensity bursts of running at maximum speed, each twenty seconds long. These twenty second bursts of intensity and speed are going to be separated by ten second long recovery intervals. This is where you need to try to catch your breath.

Before you start, make sure you’re all set up for injury-free running. Choose a level field, track or quiet street to run on. Make sure your shoes have got enough shock absorbency left in them. Then, turn on your stop watch and run as if the devil was after you.

You need to be using all your physical capacity, straining all your muscles.

When twenty seconds are over, stop. Rest exactly ten seconds, and then do another twenty second sprint.

For your Tabata running workout you’ll have to do this for eight rounds. It’ll only take you four minutes total.

It is vital to not slow down toward the end, you have to keep that intensity up in round number seven, and eight, just as you did in the first. If you’ve done it right, you’ll feel like collapsing on the ground in utter exhaustion when it’s finished. You may even see stars, or throw up. If you do, just clean up the mess, get some Gatorade in you, and prepare to do it again tomorrow.

That’s Tabata. The work is intense, but, the rewards are great.


You can give yourself a short break before going on to the next round. Then put on your swimsuit and get out to the pool. Here you’ll follow the same protocol.

For twenty seconds, you’ll swim as if your life depended on your speed. Then ten seconds of rest, hanging on the side of the pool.

Then twenty more seconds of water fury unleashed.

8 rounds, 240 seconds total.

Since you can’t see a stopwatch in the water you may want to ask someone to play timekeeper, or put on an mp3 that tells you when your twenty and ten second intervals are up and it’s time to switch gears.


Biking is more of the same. Using either your regular bike on safe, traffic free roads or an exercise bike inside your home, pedal madly for twenty seconds, then give yourself ten seconds to just rest. Add as much resistance as you can handle, an incline works very well.

Make sure you keep up that absolute intensity through all eight rounds. Intense doesn’t just mean fast biking. It means really fast biking. There shouldn’t be any way imaginable in which you could carry on a conversation when doing it.

You should be gasping for breath, literally out of breath, as that is the anaerobic state that comes with Tabata, and it is exactly where you want to be.

You should be pretty much dead when it’s done.

The Rewards

The intense bursts of work in Tabata are highly effective for building stamina and endurance. It is during these intervals that the body is pushed to its absolute maximum and is forced to perform beyond its capacity.

One of the most important aspects of participating in a Triathlon and having a successful race is to work on endurance and stamina levels and, while Tabata is grueling it is also very effective to that end.

There’s your Tabata workout for triathlon training. Now get to training!


From Me To You…

Hello Everyone!

I hope that you have had an awesome weekend and are looking forward to dominating and killing yet another week coming up! My energy is great and I want yours to be too! Today I have a little something that I would like to present to you to vanquish the fitness workout difficulties that create roadblocks in fat loss and toning evolutions. I give you another addition of the Tabata Protocol!

Over the last couple of weeks, I have had some comment on other ways to make sure that they are able to continue to lose weight without the all to common “plateau”. My answer to this after drilling down to ensure that the cause is really the body resisting is: “Have a small cheat afternoon at the end of the week and I am going to email you a workout to try for the next week and a half to two weeks.” I have seen a lot of fads and routines come and go and by far the one that is neither of these and can pretty much dominate and manage plateaus in a way that forces the body to surrender is the Tabata Protocol.

There is actually one other area that I would like to include in this change of fitness pace. Sometimes plateau is the mental fatigue of performing the same types of exercises over and over and sometimes the true reason behind the weight loss wall. Tabata is refreshing and can give you the transition required to recommit to your routine with some tweaks to continue to tone and reshape your body as desired.

Below I have included a series of four exercises that you can start out with. If you are a bit advanced fitness wise, you can try a workout that I use a few times each week below that one. The first workout is four minutes and the advanced workout is forty minutes (yes 4-0!).

Tabata intervals follow this structure:

  • Push hard for 20 seconds
  • Rest for 10 seconds.
  • Repeat this eight times.

1. Virtual Jump Rope (Motion with Imaginary Rope)

2. Body Squat

3. Mountain Climbers

4. Push Ups

For The Advanced Workout

Tabata intervals follow this structure:

  • Push hard for 20 seconds
  • Rest for 10 seconds.
  • Repeat each exercise ten times.

1. Jumping Jacks

2. Sit Ups (w/ medicine ball)

3. Burpees

4. Lunges

5. Jump Squat / Body Squat (Alternate Each Circuit)

6. Jumping Jacks

7. Sit Ups (w/ medicine ball)

8. Static Push Up Plank (In the push up starting position)

Note: For the advanced workout I use a 15lb medicine ball and a 40lb weighted vest just for variety. I would suggest starting with just your body weight and progressing with medicine balls from 5lbs up as your conditioning gets better.

Let me know what you think and how this works for you!

Thank you for reading and everyone have a fantastic week!

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