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Jay Guindon
04-19-2010, 08:37 AM
If I'm doing tabatta intervals for my sprints, how many times a week can I do this before I start to see too much cortisol release/accumulation? I only want to sprint enough for health/longevity and a little bit for performance, but not where I'm getting cortisol to the point of it being problematic because of so much sprinting. Thanks.

Brian Baggetta
04-19-2010, 08:55 AM
What exactly is the goal? IMO, sprints are not well-suited for Tabata-style training. You will get almost zero improvement in sprint performance from this method of training, if that. Not sure what the health and longevity effect you're looking for is. . .

Gant Grimes
04-19-2010, 09:24 AM
You're better off doing traditional sprint intervals. Sprints don't lend themselves to Tabata because deceleration takes up at least half of your rest period.

Andrew Wilson
04-19-2010, 10:42 AM
If I'm doing tabatta intervals for my sprints, how many times a week can I do this before I start to see too much cortisol release/accumulation? I only want to sprint enough for health/longevity and a little bit for performance, but not where I'm getting cortisol to the point of it being problematic because of so much sprinting. Thanks.

I use to do 3-4 times a week, then on the 3rd week maintain the same days but cut the total distance down to 40%-45% of the furthest total distance I ran the previous week. Worked really good, the first week I was running around 600meters total distance per 3:50 tabata, by the end of the phase I was almost at 1200meters per 3:50 (in this case the rest week would be 100mx5, or 500m 3-4times a week). It gets to the point where you build so much speed on the runs the rests turn into jogs, and is more intense than crossfit fran.

Allen Yeh
04-19-2010, 11:28 AM
You're better off doing traditional sprint intervals. Sprints don't lend themselves to Tabata because deceleration takes up at least half of your rest period.

Yep.

Jay Guindon
04-19-2010, 11:45 AM
So even if I do normal sprint intervals how many times per week can I get away with it without having to worry about dosing myself with cortisol?

Jay Guindon
04-19-2010, 12:00 PM
What would you recommend for a work/rest ratio? I've heard 15s work and 30s rest, or 30s work and 60-90s rest. And of course Tabatta as well but it seems that might not be the way to go.

Allen Yeh
04-19-2010, 12:19 PM
What is the goal for doing the sprints to begin with?

Sprinting improvement?
Fat loss?
conditioning?

That will dictate your work/rest ratio.

Brian Baggetta
04-19-2010, 01:40 PM
What is the goal for doing the sprints to begin with?

Sprinting improvement?
Fat loss?
conditioning?

That will dictate your work/rest ratio.

This is what I was trying to get at earlier.

If the goal is sprinting improvement, you need to consider going very close to (if not all the way to) full recovery, which for most people is about 1 minute per 10m sprinted, so 4 minutes to recover from a 40.

If the goal is fat loss, I would still argue (if you have the time) that you should go the full recovery route as well, because you'll get the fat loss benefit and the sprint improvement benefit as well.

If the goal is conditioning, then either of the intervals you suggested should work OK, although it would depend on what you're trying to condition for. Different times/distances for rugby vs. trying to improve your kick at the end of a 10K.

Gant Grimes
04-19-2010, 03:32 PM
This is the stated goal.

I only want to sprint enough for health/longevity and a little bit for performance.

If that's all you want, go to a junior high or high school track.

One day you can sprint the curves and walk the straights for about 20 minutes.

On another day you can run a 400, rest 8 min., run another 400, rest another 8 minutes, and run another 400. Or just do a couple of them.

On a third day, you could sprint 20x50 or 10x100 or 5x200. Go all out or run build ups. Recover awhile between sprints.

It's not big deal. And, for the love of God, quit worrying about cortisol. It's like you've been reading some CFer's blog. Get a reasonable amount of good food, exercise, and rest, and everything will take care of itself.

Jay Guindon
04-19-2010, 06:10 PM
Cool, thanks!

Garrett Smith
04-19-2010, 08:21 PM
Do what Gant said, and take planned deload weeks.

Linus Hector
04-20-2010, 12:54 AM
Do what Gant said, and take planned deload weeks.

Off topic but it seems that a lot of threads that is simple questions end with this. ie do what Gant said

James Bailey
04-20-2010, 02:43 AM
Off topic but it seems that a lot of threads that is simple questions end with this. ie do what Gant said

That is because he recommends doing non retarded stuff.

Gant Grimes
04-20-2010, 08:47 AM
Off topic but it seems that a lot of threads that is simple questions end with this. ie do what Gant said

Because I'm not smart enough to over-complicate things. When in doubt, simplify.

Geoffrey Thompson
04-20-2010, 11:33 AM
You definitely keep it more like birthday party.

James Bailey
04-21-2010, 09:50 AM
Because I'm not smart enough to over-complicate things. When in doubt, simplify.

He is modest too...

Ben Moskowitz
06-10-2010, 08:10 PM
This is the stated goal.
On a third day, you could sprint 20x50 or 10x100 or 5x200. Go all out or run build ups. Recover awhile between sprints.


I like your first two days Gant, but this third day looks ungodly (well, just the 50s and 100s). I'm only basing this on reading Scott Kustes' article in the PMenu (#58). Of course, the goal there is speed. Here's the relevant quote

What Not To Do
I've seen it quite a few times. Someone decides to add "sprint training" to their workouts and the workouts are something along the lines of 10x100m with 1 minute (or perhaps 2-3 minutes) rest. That's not a sprint training workout. That's a conditioning workout and may have a place in your program, but it's not going to make you faster.

I guess it has a place here? I guess just be clear as to what you want to achieve.

Brandon Oto
06-11-2010, 06:46 AM
FWIW Tabata sprints work a little better if you invert the work/rest. 10s on, 20 off. Still miserable.

Gant Grimes
06-11-2010, 08:55 AM
I guess it has a place here? I guess just be clear as to what you want to achieve.

I only want to sprint enough for health/longevity and a little bit for performance.

Pretty clear.

Gary John
07-01-2010, 11:31 AM
Thousands of ways to do sprint intervals, hate the tabata idea.

Best one to help your 800 meter time

Run 400, jog 400
Run 400, jog 50
Run 400, jog 200
Run 400, jog 100
Run 400, done

Oh, all under 60 seconds.

We did that once, every other week, mid season.

Still like hill sprints or stairs, not worried about rest periods.

Jay Ashman
07-01-2010, 01:11 PM
Thousands of ways to do sprint intervals, hate the tabata idea.

Best one to help your 800 meter time

Run 400, jog 400
Run 400, jog 50
Run 400, jog 200
Run 400, jog 100
Run 400, done

Oh, all under 60 seconds.

We did that once, every other week, mid season.

Still like hill sprints or stairs, not worried about rest periods.

Tabatas won't really help your speed much as it will help vo2 max. people who use tabatas to increase their running speed are doing themselves a disservice.

I love hills and steps, nothing sucks more in terms of running.

Gary John
07-02-2010, 10:27 AM
I need to get one of you to try this:

Find tall building. Tabata stairs. I'm thinking that would be a kick.

Jay Ashman
07-02-2010, 01:28 PM
That would be terrible