Cycling · Anaerobic
THE ORIGINAL TABATA
7–8 × 20 s all-out / 10 s rest
THE STORY
From Izumi Tabata's 1996 study: on a cycle ergometer, seven to eight 20-second bouts at about 170% of VO2max, each separated by 10 seconds' rest. Most 'Tabata' classes are far easier than the original.
Sources
- Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max — Medicine & Science in Sports & Exercise (PubMed), 1996
WHAT IT TRAINS
Anaerobic capacity and VO2max in four brutal minutes.
WHO IT'S FOR
Fit, healthy riders who want the real thing. It should end in failure — that's the protocol.
HOW TO DO IT
- 01Warm up 10–15 minutes with a few short efforts.
- 0220 seconds all-out (well above 150% FTP), 10 seconds' rest.
- 03Repeat 7–8 times, until you can't hold the power.
- 04Cool down 10 minutes.
SCALED VERSION
8 × 20 seconds at a hard-but-sustainable effort with 10 seconds' rest.
Build the scaled version in Forge →TARGETS THAT FIT YOU
Every target is a percentage of FTP. Your Garmin applies it to the FTP saved on your device or in Garmin Connect, so the same workout fits every rider — keep your FTP up to date.
THE WORKOUT, STEP BY STEP
CYCLING26min
The Original Tabata
7–8 × 20 s all-out / 10 s rest · Inspired by Izumi Tabata. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/tabata-protocol
WARMUP12 minTarget: 50-75% FTP
Build from 50% to 75% FTP.
INTERVAL20 secTarget: 164.9-175.1% FTP
All-out; 7–8 reps, until you can't hold the power.
REST10 secTarget: 38.8-41.2% FTP
Easy.
COOLDOWN10 minTarget: 48.5-51.5% FTP
RELATED WORKOUTS
- CyclingAnaerobicDifficulty 5 of 5 — Elite
30/30 Maximal Repeats
2 × 8 × (30 s maximal / 30 s easy)
55 min - CyclingAnaerobicDifficulty 4 of 5 — Very hard
6 × 1 min Anaerobic
6 × 1 min at ~150% FTP, 4–5 min easy
1 h
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