tabata does not have rest.
look it up, you push yourself to the limit for 20 seconds, and then do the exercise at a normal pace.
so 20 fastest sprint, 20 run (not jog RUN) 20 fastest sprint, 20 run. Do eight of these with a 2 min warm up and cool down jog.
thats tabata training
read this article.
http://www.intervaltraining.net/tabata.html
Bookmarks