Yes, I use the x-trainer and also the reclined bike for mine. I do as follows;
Level 10 - 2 min warm up
then
Level 15 Go hard for 15 seconds
Back to
Level 10 easy for 10 seconds
Level 15 Go hard for 15 seconds
Back to
Level 10 easy for 10 seconds
Level 16 Go hard for 15 seconds
Back to
Level 12 easy for 10 seconds
etc etc...
I also usually then do an extra 10 mins or so at level 12, say, then finish with
Level 14 fairly hard for 45 seconds
Level 8 fairly easy for 45 seconds
Level 14 fairly hard for 45 seconds
Level 8 fairly easy for 45 seconds
Level 14 fairly hard for 45 seconds
Level 8 fairly easy for 45 seconds
Level 6 cooldown 2 mins
You get all the benfits!
Rating
Tabata intervals on the x-trainer by: Adam Domyslawski
Before undertaking any form of tabata training ensure a good 5-10 minute gradual whole bpdy warm-up cause its gonna hurt!
5-10 min warm-up
Then select a resistance level on the x-trainer which is moderate to light heavy. Use the same resistance throughout the workout but just vary the speed e.g. flat out for 20 seconds on the interval and slow-steady for the 10 second rest period. The speed that you go at during the 10 second rest is irrelevant; its the max effort for 20 seconds that counts. ENSURE THE LEVEL YOU CHOOSE IS HIGH ENOUGH FOR THERE TO BE SUFFICIENT RESISTANCE TO FEEL THE ENTIRE BODY WORKING AS YOU PUSH\PULL USING UPPER AND LOWER BODY SIMULTANEOUSLY!
