Questions about 8 seconds of glory and tabata for Built

[Mike2010]

Hi Built,

I have learned a great deal and have applied a lot of your teachings...thanks!
I just have a couple of quick questions.

8 SECONDS OF GLORY- is it 20 sec intervals for 15 min with a 5 min cool down OR 20 sec intervals for 10 min with a 10 minute cool down?

TABATA- Is it just a total of 4 min or is there a cool down afterwards?

Regarding Tabata, it is appealing to me because it saves 16 min everyday, but I dont know many people including myself who can literally sprint for 20 sec non stop let alone do it 8 straight times, but I can get this done on a bike, so would that be ok?

Of the two exercises, is there one you prefer or recommend over another?

Thanks

 

[Built]

8 seconds of glory:
Pedal like mad for 8 seconds. Spin at a leisurely pace for 12 seconds.
Repeat this three times and you get a minute, right?

Build that up to 10 minutes and you'll have completed 30 little sprints.

I ALWAYS do a cooldown. Read "daredevils" for a discussion of post exercise peril.

Try 'em both. Try complexes, too.