Anaerobic

30 Minute Cardio Tabata Workout

  • Cycling
  • 30mTime
  • 49Stress
  • 0.98Intensity
  • 361Popularity

About this workout

Get ready for a gnarly anaerobic blitz with this 30-minute Tabata workout, featuring 4 sets of 8 x 20 seconds at 150% FTP for a raw sprinting power boost. Perfect for those looking to build a killer kick for closing gaps or delivering a punch in a race, this session is a staple for any serious cyclist.

Eoghlear

Workout structure

  • Warm-Up 5 min @ 55-64% (55-64w)
  • 8X
    • 20 sec @ 150% (150w)
    • Rest 10 sec @ 45% (45w)
  • Rest 1 min @ 45-50% (45-50w)
  • 8X
    • Active 20 sec @ 150% (150w)
    • Rest 10 sec @ 45% (45w)
  • 1 min @ 45-50% (45-50w)
  • 8X
    • 20 sec @ 150% (150w)
    • Rest 10 sec @ 45% (45w)
  • 1 min @ 45-50% (45-50w)
  • 8X
    • 20 sec @ 150% (150w)
    • Rest 10 sec @ 45% (45w)
  • 1 min @ 45-55% (45-55w)
  • Cooldown 5 min @ 55% (55w) 85 rpm