So the workout is essentially not entirely wasted, but it kind of is just so people have context a tabata workout is it's what eight by some

amount of time very hard and then a very short period of rest eight by 20 seconds hard 10 seconds rest okay and the other thing it sets people up for is like could set them up for injury because i think the other thing that happens in this conversation is about all out is there's a sense that if you go very hard but it's a short period of time there's no you can basically do that every day because it's not causing any any real damage you know and i think that idea that these if we don't have the nuance of what all out actually is and and people go a hundred percent then 10-minute workout could really require some recovery, as it does for a lot of track athletes.

You know this, Clay. When we were recording our master class in Asheville, we had intern Nate, who was training to try and make the Olympics at the time, went down to the track and his workout was something like 3x200. That was the workout. But when you ask him what it was, it was like 3x200. And again, I don't remember the exact workout, but like 23 seconds. So the workout itself took, if you exclude the warmup and cool down, took what, 10 minutes total? Something like that? But it trashed him. He puked. Yeah, he puked. He scared all the locals who were like, what is this huge ripped guy doing running for 20 seconds three times and then puking? Exactly. And I think that's the damage that is sometimes done is that you have to realize that just because a workout is short doesn't mean it's a free lunch. Often, those can be the most risky because A, you can go harder because it's so short. And B, from a neurological standpoint, what happens is even though it's short, it's so stressful because your nervous system is essentially saying, hey, recruit everything we got, throw everything we have at it. So from a neural standpoint, your nervous system is kind of fried after that. And if you tried to repeat the next day or even two days later and kept going on this cycle, you're just asking for overtraining in injury because of the pure intensity of the event.