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From what I've read about Texas Method, an option for the Friday is to do dynamic effort sets instead of PR squats. Mark Rippetoe and Lon Kilgore say this (referring to swapping in dynamic effort sets in the Texas Method): When beginning this type of training, it is normal to continue to use 5 sets of 5 on Monday and replace Friday's workout with ...

It might be fine if you worked up to that kind of training volume, but be careful of overtraining. Tabatas and other HIIT is supposed to be hard. I happened to stumble across this post from Robb Wolf just a short while before I saw your question. It's relevant. Training volume is one of those “U-shaped curves”.... Too little isn’t good and neither is ...

They are accurate as far as they go, but they are rough estimates at best. VO2 max is a measurement of how much oxygen you are actually using at maximal exertion. The only way to accurately measure this is by using specialized equipment with a mask that captures all exhalations, and then measures the amount of oxygen and carbon dioxide that is being ...

It's fine to use a stationary bike for Tabata-style interval training. Much of Tabata's research was on stationary bikes. The protocol prescribes 4 minutes total of intense intervals: The whole session last 14 minutes and comprises of a 5 minute warm up, 4 minutes of intense exercise and a 5 minute cool down. The 4 minutes of intense exercise comprises ...

The point of rest in Tabata protocol workouts isn't to let you fully recover, it's to let you recover a little in order to prolong the length of time you can sustain maximal effort without a dramatic decrease in output. There should never be a question of whether you pushed yourself hard enough during the work phase, because you should be exerting maximal ...

My preference would be to do conditioning like sprints on non-lifting days. Tuesday would be a good fit: you won't undercut your lifting efforts by tiring yourself out before a max-effort or volume day. But if I had to do my sprints on a lifting day, I'd make it Friday for the extra recovery time.

If we take Tabatas specifically, I'm not sure there's been anything large studied showing 20/10 to be superior to other methods of HIIT. I think the Tabata name is a red herring though, as interval training was done long before Tabata conducted his study, and if you look at the history he didn't discover anything new. So the 20 seconds on, 10 seconds off ...