Tabata HIIT workout - 5x30/30 - 4 sets

• Cycling
• 44mTime
• 78Stress
• 1.03Intensity
• 444Popularity

About this workout

This gnarly Tabata workout features brutal 30-second efforts at 170% FTP, designed to build your raw sprinting power and lactate tolerance. Perfect for sharpening your kick in a race or closing gaps during a hard ride, it's a must-have for any serious cyclist's training arsenal.

Workout structure

• 6 min @ 40-90% (40-90w) 85 rpm
• 4 min @ 58% (58w) 85 rpm
• 4X
  • 30 sec @ 170% (170w) 90 rpm
  • Rest 30 sec @ 45% (45w)
• 30 sec @ 170% (170w) 90 rpm
• Rest 2 min @ 45% (45w)
• 4X
  • 30 sec @ 170% (170w) 90 rpm
  • Rest 30 sec @ 45% (45w)
• 30 sec @ 170% (170w) 90 rpm
• Rest 2 min @ 45% (45w)
• 4X
  • 30 sec @ 170% (170w) 90 rpm
  • Rest 30 sec @ 45% (45w)
• 30 sec @ 170% (170w) 90 rpm
• Rest 2 min @ 45% (45w)
• 4X
  • 30 sec @ 170% (170w) 90 rpm
  • Rest 30 sec @ 45% (45w)
• 30 sec @ 170% (170w) 90 rpm
• Rest 4 min @ 45% (45w) 85 rpm
• 6 min @ 90-40% (90-40w) 85 rpm