could tabatas be structured into rounds or are they most effective when in single 4 min sessions? I was thinking 3 min tabata rounds with 1 min rests.
The tabata protocol was a very specific 20/10 effort to rest for 8 rounds. Originally it was done on stationary bikes, I think I posted the abstract of the original study in another tabata thread. Anything else is just interval training. There's nothing wrong with that. I quite like doing sledgehammer swings for 6 rounds of 20/10, making a 3 minute round, sledgehammer swings aren't as demanding as biking or sprinting at 100% so you can do multiple rounds if you so choose.
Yeah any sort of interval training is good, and since you're boxing it's good to make it the length of the rounds you will fight. However you work the specific times doesn't really matter all that much, just get your heart rate up real high, then bring it down a bit and repeat and you will see a great improvement in your stamina in the ring . You can do sprints, jump rope with high knees or double unders, burpees, any kind of cardio machine etc
Agreed. You can do just about anything Tabata style. I do tabata mountain climbers, clap pushups, etc...
Tabata is the name of the guy who came up with the 20 second on 10 second off thing. Otherwise it is just interval training. So, sure, you can do it 3 mins on 1 min off.