What is Tabata Training?
Tabata is a rigorous interval training protocol that involves 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). This workout structure was developed by Japanese scientist Dr. Izumi Tabata in 1996.
The 4-Minute Format
Tabata’s prescribed format is:
- 20 seconds all-out maximal effort
- 10 seconds of rest
- Repeat for 8 total intervals (4 minutes total)
This produces tremendous physiological strain, pushing your cardio, muscles and metabolism to their limits in a very compressed timeframe. The extreme contrast of effort spikes and minimal rest make Tabata one of the most challenging and rewarding training methods.
Benefits of Tabata Training
Due to the intensity, Tabata delivers fitness gains in short order unmatched by less demanding regimens. Benefits include:
Increases VO2 Max
Tabata skyrockets cardiovascular capacity and VO2 max (max oxygen usage) - key indicators of endurance.
Builds Muscle
The near-maximal loads stimulate muscle growth releasing substantial testosterone and growth hormone.
Boosts Metabolism
The extreme exertion and recovery spikes metabolism and post-exercise calorie burn (EPOC) for hours.
Burns Fat
Tabata taps fat stores for fuel during sessions and reduces body fat percentage longer-term.
Takes Little Time
At just 4 minutes, Tabata offers huge returns on exercise time invested.
Tabata Training for Cycling
Tabata intervals lend themselves perfectly to cycling workouts. By going all-out then easing off you can generate immense power and speed.
Setting Up Tabata Cycling Sessions
To perform Tabata intervals on a bike you’ll need:
- Stationary bike or road/mountain bike if outdoors
- Timer to precisely track intervals
- Space to safely ride at high intensity
Intensity Level
Aim to get your exertion up to at least 80-90% of max heart rate during the 20-second hard intervals. This requires going fast enough you couldn't go much faster without toppling over.
Recovery Rate
Back off only slightly during the 10-second rest segments to keep your heart rate elevated. Think of the intervals as “work” and “less work” rather than “work” and “rest”.
Program Structure
After a 10-minute warm-up, complete 2-5 sets of Tabata cycles depending on your fitness level. Allow 2-3 minutes recovery between sets. Cool down for 10 minutes.
12 Best Tabata Cycling Workouts
Here are some excellent Tabata routines to ignite fat burning and transform your cycling fitness fast:
1. Flat Road Sprints
Go all out with max speed then ease up slightly without coasting.
2. Hill Sprints
Charge up steep hills then soft pedal down without fully recovering.
3. Stationary Bike
Crank resistance for 20 seconds, reduce tension for 10 seconds.
4. Single Leg Drills
Alternate pedaling with right and left leg only.
5. Standing Climbs
From saddle to standing for intense intervals.
6. Backward Pedaling
Pedal forward and backward for interval contrast.
7. Fast Cadence
Speed legs as fast as possible then ease slightly.
8. Slow Resistance
Add high tension, pedal hard/slow, reduce load.
9. Jumps
Explode out of saddle with power, hover over saddle during rest.
10. Sprints + Climbs
Flat sprints then hill climbs make a tough combo.
11. Handlebar Hovers
Hover hands over bars during intense intervals, grip bars to rest.
12. One-Legged Jumps
Stand and explode up with 1 leg for 20 seconds, 2 legs for 10 seconds.
6 Tips to Dominate Tabata Cycling Training
To fully harness Tabata’s transformative power and avoid overdoing it, heed this advice:
Get Your Doctor’s Okay
Ensure you’re healthy enough for extreme training if new to exercise.
Build Gradually
Start with 2-3 sets of Tabata intervals and increase volume weekly.
Use Proper Gearing
Shift to harder gears to push repetition speed and maximize wattage.
Employ Good Form
Smooth pedal strokes and relaxed upper body conserve energy for bursts.
Listen to Your Body
It’s better to pull back than overdo it if feeling unready.
Allow Adequate Recovery
Let your system rest 1-2 days between Tabata sessions to rebuild.
Tabata Training Takes Your Cycling Performance to the Next Level
If you think you’ve plateaued in your cycling training, Tabata intervals will jettison you out of that rut fast! By incorporating intense 20/10 sets just a few days a week, you'll boost endurance, strength and speed dramatically. Remember to build up slowly and fuel properly for these demanding sessions.
FAQs
What is a tabata workout?
A tabata workout consists of 20 seconds of intense maximal effort, followed by 10 seconds of rest, repeated continuously for a total of 4 minutes (8 cycles).
How does tabata benefit cycling performance?
Tabata intervals build cycling power, speed, endurance, and efficiency by taxing the cardiovascular and muscular systems with alternating intensity spikes and brief recovery.
What intensity level should tabata cycling intervals be?
Aim for 80-90% of your max heart rate during the 20-second hard intervals to receive maximum gains. This requires going nearly all-out.
How often should you do tabata workouts for cycling?
It's best to start with 2 tabata sessions per week after building an aerobic base. Allow at least 1 full rest day between tabata days since they are tremendously taxing sessions.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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