Ari-Tabata

• Cycling
• 51mTime
• 84Stress
• 0.99Intensity
• 946Popularity

About this workout

Ari-Tabata delivers a gnarly punch with 30 rounds of 20-second efforts at 150% FTP, perfect for building raw sprinting power and lactate tolerance. This workout is a brutal staple for closing gaps in races or sharpening your kick for that final push in a group ride.

Workout structure

• 2X
  • 2 min @ 75% (75w)
  • 2 min @ 95% (95w)
• 1 min @ 120% (120w)
• 4 min @ 70% (70w)
• 8X
  • 20 sec @ 150% (150w)
  • 10 sec @ 65% (65w)
• 2 min @ 100% (100w)
• 3 min @ 70% (70w)
• 20 sec @ 100% (100w)
• 7X
  • 10 sec @ 65% (65w)
  • 20 sec @ 150% (150w)
• 10 sec @ 65% (65w)
• 2 min @ 100% (100w)
• 3 min @ 70% (70w)
• 8X
  • 20 sec @ 150% (150w)
  • 10 sec @ 65% (65w)
• 2 min @ 100% (100w)
• 3 min @ 70% (70w)
• 20 sec @ 100% (100w)
• 7X
  • 10 sec @ 65% (65w)
  • 20 sec @ 150% (150w)
• 10 sec @ 65% (65w)
• 2 min @ 100% (100w)
• 5 min @ 50% (50w)