Tabata + 2 then sweet spot and threshold (For Jann)
Because the recovery is very short, even with the short intervals, Tabata training (+2) should hit your VO2max training zone.
Tabata intervals work initially on your anaerobic exercise capacity, but over a 4 minute duration with only short rest periods, it can be expected that aerobic capacity is trained (as Tabata originally demonstrated using only a single set 5 times a week for 5 weeks). Including Tabata in a workout isn’t how it was originally tested, but is useful. I’ve added 2 intervals to make this 5 minutes so it definitely hits VO2max work.
The rest of this work out focusses on sweet spot and threshold riding.
References:
1. Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc. 1996 Oct;28(10):1327-30.
- Author: jonathancolledge
- Sport: bike
- Duration: 41 min
- Dominant zone: Anaerobic
- Intensity: 0.92
- Updated: 2026-04-22T10:41:27.788Z
Structure
- Warm-Up 1:30 min @ 71% (71w) 80 rpm
- 10X
- 20 sec @ 144% (144w) 95 rpm
- Rest 10 sec @ 50% (50w) 80 rpm
- Active 4 min @ 64% (64w) 85 rpm
- Active 5 min @ 90% (90w) 85 rpm
- 2X
- Active 5 min @ 106% (106w) 90 rpm
- Rest 5 min @ 81% (81w) 85 rpm
- Cooldown 5 min @ 64% (64w) 85 rpm