> 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/tabata.md). # Tabata How to Create a Tabata in BTWB – This guide walks you through how to create an 'Tabata' workout in BTWB. ## Creating a Tabata Workout in BTWB ### Overview \ Learn how to create and customize a Tabata-style workout in BTWB (Beyond The Whiteboard) using both the AI Workout Builder and Classic Builder. This guide walks gym owners and coaches through step-by-step instructions, complete with tips, customization options, and a full video walkthrough. *** ### What is a Tabata Workout? A Tabata workout consists of **8 rounds** of **20 seconds of work** followed by **10 seconds of rest** per movement. It's a popular high-intensity interval format that can be used with a variety of movements for strength and conditioning training. *** ### How to Create a Tabata Workout in BTWB #### 1. Access the Plan Page * Go to btwb.com/plan/calendar, or navigate through the **Admin Console**. * Select the **date** you want to assign the workout to (e.g., Friday, April 4th). * Once on the selected day, click the **blue “Add” button** in the top-left corner. * Choose **Workout** from the dropdown. *** #### 2. Build Your Workout Using the AI Workout Builder * Select the **AI Workout Builder**. * In the input field, type the movements you'd like to include. Example:\ `Tabata pull-ups and ab mat sit-ups` * Click **Continue**. * The system will automatically generate a Tabata workout using your selected movements. * Click **Plan Workout** at the bottom-left to save it to your calendar. *** #### 3. Build Your Workout Using the Classic Builder * From the same “Add Workout” screen, scroll down to **Classic Builder**. * Select **Multiple Movement - For Reps** → **Tabata**. * Customize your Tabata intervals: * Adjust number of intervals (e.g., increase/decrease from 8) * Modify work/rest durations (e.g., 30s on/30s off) * Choose scoring method: Total Reps, Lowest Reps, etc. *** #### 4. Add Movements * Click **Add Movement**. * Use the **search bar** or select from **Popular Movements**. * Example: Search and select **Deadlift**. * Click **Assign Weight**. * Enter male/female weight standards (e.g., 135 lbs for men, 95 lbs for women). * Choose units: pounds, kilograms, %, bodyweight, etc. * Click **Save Movement**. *** #### 5. Add Rest and Additional Movements * To add a rest period between intervals, select **Add Rest** and choose the duration (e.g., 1 minute). * Click **Add Movement** again to add the next exercise (e.g., **Double Unders**). * Repeat the above steps for assigning and saving. * Use the **Copy button** on the right side to duplicate movements or rest segments for quick workflow. **Example Workout Flow:** * Tabata Deadlifts * Rest 1 minute * Tabata Double Unders * Rest 1 minute * Tabata Deadlifts (again) * Once done, click **Plan Workout** to save. *** ### Tips for Gym Owners and Coaches * **Preview the day**: After saving the workout, exit the builder using the “X” and verify it appears on your selected calendar date. * **Use the AI Builder for speed**, especially when programming classic Tabata WODs like “Tabata Something Else.” * **Manual builder gives more control** for interval structure, rest periods, and scoring types. * **Leverage the copy function** to save time when repeating workout segments. *** ### Video Walkthrough {% embed url="" %} Video Walkthrough Of How To Plan A Tabata Workout {% endembed %} *** #### Transcription This is how to create a Tabata-style workout in BTWB, using the plan page. The first thing we want to do is get to our plan page.\ We can get there by typing `btwb.com/plan/calendar` into the top URL bar, or by navigating through the new admin console. Next, select the day of the week and month that you’d like to create your workout for. In this example, we’re selecting **Friday, April 4th**.\ Clicking on the date takes you to the **Day View**, and you'll see the selected date at the top middle of the page. To start building the workout: * Click the **blue “Add” button** in the top left-hand corner. * Choose the **top option, “Workout.”** This takes you to the **Build Page**. Here, you can use either the: * **AI Workout Builder**, or * **Classic Builder** (manual). #### AI Builder Example Using the AI Workout Builder: * Type in: `Tabata pull-ups and ab mat sit-ups`. * Click **Continue**. * It will auto-generate the workout as **8 rounds of 20s work, 10s rest** for each movement. * Click **Plan Workout** at the bottom-left to save it. To verify it’s saved, click the **X** at the top-left to return to Day View. You’ll see the workout listed on the calendar. #### Manual Builder Example Click the **Add button** again → **Workout** → scroll to **Classic Builder**.\ Under "For Reps", choose **Multiple Movement - Tabata**. You can now: * Customize the number of intervals (e.g., 6 or 10 rounds). * Change the time domains (e.g., 30s work / 30s rest). * Choose scoring type (total reps, lowest reps, etc.). **Add Movements** * Click **Add Movement**. * Search for a movement (e.g., Deadlift). * Assign weight (e.g., 135 lbs men / 95 lbs women). * Choose units: pounds, kilograms, % of 1RM, etc. * Click **Save Movement**. **Add Rest** To insert rest between Tabatas: * Click **Add Rest** and set to 1 minute. * Click **Add Movement** again (e.g., Double Unders). * Repeat as needed. To quickly reuse segments: * Use the **Copy button** on the right-hand side. Final workout: * Tabata Deadlift * 1 min Rest * Tabata Double Under * 1 min Rest * Tabata Deadlift Click **Plan Workout** to save. Verify by returning to the calendar view. --- # 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. Perform an HTTP GET request on the following URL with the `ask` and `goal` query parameters: ``` GET https://btwb.gitbook.io/btwb/planning-workouts/workout-types/tabata.md?ask=&goal= ``` `ask` is the immediate question: it should be specific, self-contained, and written in natural language. `goal` is what the user is ultimately trying to achieve, the reason they need the answer. 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