The Original Tabata
7–8 × 20 s all-out / 10 s rest
Workout type
Anaerobic Cycling Workouts
Short, very hard cycling efforts above VO2max — from Tabata's 20-second bouts to maximal kilometer repeats — mostly with recoveries long enough to make each one count. They build the power you can hold for under two minutes: attacks, short climbs, the finish.
The sessions
Wingate Intervals
4–6 × 30 s all-out, 4–5 min easy
6 × 1 min Anaerobic
6 × 1 min at ~150% FTP, 4–5 min easy
8 × 45 s Anaerobic
8 × 45 s hard, ~3 min easy
30/30 Maximal Repeats
2 × 8 × (30 s maximal / 30 s easy)
Sprint Sandwich
4–6 × (20 s sprint · 40 s hard · 20 s sprint), 5 min easy
Kilometer Repeats
3–5 × ~1 km maximal sustainable, full recovery
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