> For the complete documentation index, see [llms.txt](https://btwb.gitbook.io/btwb/llms.txt). Markdown versions of documentation pages are available by appending `.md` to page URLs; this page is available as [Markdown](https://btwb.gitbook.io/btwb/planning-workouts/workout-types/monostructural/monostructural-tabata.md). # Monostructural - Tabata **Overview**\ \ Learn how to create a Monostructural Tabata-style workout in BTWB using both the AI Workout Builder and Classic Builder. This guide walks gym owners and coaches through setting up traditional or customized interval-based workouts using rowing, running, biking, or similar monostructural movements. *** ### What Is a Tabata Workout? A **Tabata** workout is a structured interval format traditionally consisting of **20 seconds of work** followed by **10 seconds of rest**, repeated for **8 rounds**. It’s a time-efficient protocol ideal for improving aerobic and anaerobic conditioning. In BTWB, this format can be fully customized in terms of interval count and work/rest durations. *** ### Step-by-Step Guide #### 1. Access the Planning Calendar * Navigate to btwb.com/plan/calendar or open the **Admin Console**. * Select the date you want to schedule the workout (e.g., **Saturday, April 12, 2025**). * Click the calendar date to open the planning view. *** ### Option 1: Using the AI Workout Builder #### 2. Add a New Workout * Click the **blue “Add” button** in the top-left corner. * Choose **Workout** from the dropdown menu. #### 3. Build with AI * Select **“Use AI Workout Builder.”** * Type in a workout prompt such as:\ `Tabata Row Calories` * The AI will automatically create a workout using the standard format: * **8 intervals** * **20 seconds of work** * **10 seconds of rest** * Click **Plan Workout** to save it to your calendar. * Close the builder and verify the workout is scheduled. *** ### Option 2: Using the Classic Builder #### 4. Manually Create a Tabata Workout * Click the **Add button** again > **Workout** * Scroll past the AI option and select **“Use Classic Builder.”** * Choose **Single Movement**. #### 5. Choose Movement and Tabata Template * Search for and select a movement (e.g., **Run**). * Select the **“Tabata”** template. #### 6. Customize Workout Details * **Scoring**: * Default is **Total Distance**, but you can switch to **Shortest Distance** per interval. * **Intervals**: * Adjust using the up/down arrows or type in a number (e.g., **10 intervals**). * **Work and Rest Duration**: * Highlight and modify the time fields. * Example: * **30 seconds work** * **30 seconds rest** * This creates a 10-round interval workout with 30/30 work/rest timing. #### 7. Save and Verify * Click **Plan Workout** (bottom left). * Close the builder and confirm the workout appears on your calendar. *** ### Tips for Gym Owners and Coaches * **Customize intervals** to fit training goals (e.g., increase work duration for aerobic focus). * **Use a variety of movements**: Row, Run, Air Bike, SkiErg, etc., to keep training fresh. * **Scoring options** help emphasize desired performance—use *total distance* for overall output or *shortest distance* for consistency. * **Tabata is scalable**: Adjust rounds, timing, or intensity based on athlete level. *** ### Video Walkthrough {% embed url="" %} Video Walkthrough Of How To Plan A Monostructural Tabata Workout {% endembed %} *** **Transcription** This is how to create a Tabata, monostructural Tabata-style workout. First, go to your planning page. You can do that by typing in `btwb.com/plan/calendar` or accessing it via the new admin console. Once you're there, select the day you want to add the workout to—let’s use **Saturday, April 12th**. Click the number 12 on the calendar to open the planning view for that day. Next, go to the **top left-hand side** and click the **blue Add button**. You’ll get four options—select **Workout**. Now you’re on the workout builder page. You can use the **AI Workout Builder** or manually build using the **Classic Builder**. Let’s start with AI. We’re doing a Tabata workout. The traditional Tabata is **20 seconds of work** and **10 seconds of rest**. In the AI builder, type:\ **Tabata Row Calories** The AI generates the workout:\ **8 rounds, 20 seconds work, 10 seconds rest** — perfect!\ Click **Plan Workout**, and it's added to your calendar. You can verify this by clicking the **X** in the top left—it's saved to **April 12**. Now let’s build it manually. Click **Add**, choose **Workout**, scroll to **Use Classic Builder**. Select **Single Movement**, then choose a movement. This time we’ll go with **Run**. After selecting **Run**, choose the **Tabata** template. You can customize: * **Scoring type** (Total Distance or Shortest Distance) * **Number of Intervals** (increase to 10 using arrows or type it in) * **Work/Rest Durations** (change to **30 seconds work**, **30 seconds rest**) Once set, click **Plan Workout**. The workout will be built and added to your calendar. Click the **X** to verify—and you're done! --- # Agent Instructions This documentation is published with GitBook. GitBook is the documentation platform designed so that both humans and AI agents can read, navigate, and reason over technical content effectively. Learn more at gitbook.com. ## Querying This Documentation If you need additional information that is not directly available in this page, you can query the documentation by asking a question. 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