HIIT and Tabata music
Intervals run on the clock and the music runs on the count. Pick a tempo where they agree, and every round starts on the 1.
Tabata, counted
Twenty seconds of all-out work, ten seconds of rest, eight rounds: four minutes. It's named for Dr. Izumi Tabata, whose 1996 study used it.
Set the music to 144 BPM and every 20-second push is 6 eight-counts, every rest is 3, and each round starts on a 1.
- Work
- 0:20
- Rest
- 0:10
- Rounds
- 8
- Total
- 4:00
Intervals that land on the count
The beats in an interval are its seconds × BPM ÷ 60. When the work and the rest both come out in whole eight-counts, every round starts on a 1. These tempos make the common intervals come out even.
| Interval, in seconds | Set the music to | Eight-counts, on / off |
|---|---|---|
| 20 on, 10 offTabata | 144 BPM | 6 / 3Every round starts on a 1 |
| 40 on, 20 off | 144 BPM | 12 / 6Every round starts on a 1 |
| 30 on, 30 off | 128 BPM | 8 / 82 phrases on, 2 off |
| 45 on, 15 off | 128 BPM | 12 / 43 phrases on, 1 off |
| 30 on, 15 off | 128 BPM | 8 / 42 phrases on, 1 off |
Why not 136, the tempo most users set? At 136 BPM a 20-second push is 45.3 beats, so each round starts somewhere new in the phrase. It's still a good workout tempo; it just won't stay on the count.
Build the workout in the HIIT tab
The Fitness Radio app has a HIIT tab for interval classes: a timer that runs over your playlist, and playlists built for the workout.
HIIT tools in Premium Pulse and Studio Suite
HIIT Timer
Choose HIIT Timer in the HIIT tab, pick a playlist and tap Start Workout.
Smart Playlists
Let the app build the workout playlist. In the HIIT tab, choose Smart Playlists and tap New Playlist.
Any BPM from 60 to 200
Lock 144 or 128 for the whole playlist, so every track keeps the count your intervals need.
Gapless playback
No silence between tracks, so a track change never leaves a hole in the middle of a round.
32-count downbeat detection
Find the 32-count downbeats in the tracks in your own playlists.
HIIT and Tabata music questions
What is a Tabata workout?
Eight rounds of 20 seconds of all-out work and 10 seconds of rest, four minutes in all. It is named for Dr. Izumi Tabata, whose 1996 study used the protocol. Many classes stack several four-minute blocks with a short break between them.
What BPM is best for HIIT and Tabata music?
Pick a tempo where your interval lands on the count. 144 BPM suits 20/10 Tabata and 40/20, and 128 BPM suits 30/30, 45/15 and 30/15. If you would rather not count, 136 BPM is the default most Fitness Radio users set.
How do I line up intervals with the music?
Work out the beats in each interval: seconds times BPM, divided by 60. When the work and the rest both come out in whole eight-counts, every round starts on a 1. At 144 BPM, 20 seconds is 6 eight-counts and 10 seconds is 3. At 128 BPM, 15 seconds is exactly one 32-count phrase.
Where is the HIIT Timer in the app?
Open the HIIT tab and choose HIIT Timer, then pick a playlist and tap Start Workout. The Tabata and HIIT creator is part of Premium Pulse and Studio Suite.
More answers on the FAQ page.
Start every round on the 1.
Full music library included in the trial.