The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman - Timothy Ferriss
1. "On minute" means once you start the count up on your stop watch, you do a set at 1:00, 2:00, 3:00, etc. Rest will depend on how quickly you nish each set. "On
two minutes" would mean sets at 2:00, 4:00, 6:00, etc.
2. For example, if your previous best Tabata was completing 68 "reps" at 10 mph on a 12% incline, use the same incline but lower the speed to 8 or 9 mph. If
you're running on flat ground, just reduce the distance you normally run by 20% (e.g., 100m80m).
12 WEEKS TO 50K
Here represents the exact 12-week program Brian designed to take me from 5K to 50K. I also
wanted to target a 24-minute 5K time, which would (if sustained) approximate a 3:50
marathon.27
The 12-week program is based on my following stats, which he requested:
400m times, with 90 seconds of rest between: 1:20, 1:30, 1:34, and 1:39.
Military press with barbell: 145 lbs. × 4 reps.
1-repetition max deadlift (DL): 450 lbs.
1-repetition max deadlift (DL): 450 lbs.
annaabi.ee 
