Tabata
Eight rounds of 20 seconds on, 10 seconds off, four minutes flat. The Kronos version is air squats; the original 1996 study was brutal cycling, so the clock is Tabata and the workout is a cousin. The four minutes do not include a warmup.
This is the first published version in the app. The numbers describe the workout, not a target for every person on the first attempt.
Version: Classic
The prescription
- Format
- Intervals
- Rounds
- 8
- Rest
- 10 seconds
- Air Squats: 20 seconds
Choose your version
These are the app’s published substitutions. Compare a scaled score with the same scaled version, not with the unscaled one; they are different workouts with the same name.
No named scaling tier is published for this one. Trim the work to your experience before you start; the prescription is a description, not a dare.
How it is scored
Finish the prescribed intervals and log the session. The clock structures the work; it is not a race.
Read the original source
Read the original source: Tabata
Source checked: . The source is where the workout comes from. The wording and the scaling options here are ours; linking a source is not an endorsement of the app by whoever wrote it.
Browsing the Library is free. Running it is three Library or self-built workouts a month on the free plan; Pro takes the cap off.
All workout guides
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- Chelsea · EMOM
- Annie · For time
- Helen · Rounds
- 7-Minute Workout · Intervals
- Norwegian 4x4 · Intervals
- The Mile · For time
Browse all 44 workouts in the app · What is free in Kronos, and when do I need an account?