Tabata Intervals

Dr. Izumi Tabata

Type:	Anaerobic
Duration:	50 - 75 minutes
Complexity:	3 / 5 (average)
Difficulty:	5 / 5 (very difficult)
Computer:	3-second power, lap time, heart rate

Tabata Intervals are named after Dr. Izumi Tabata, who analyzed high-intensity training effectiveness when he was a training coach for a Japanese speed skating team. In 1996 he published his findings from a study where two groups of athletes were given different workout methods and their fitness gains were measured to determine which method worked best. The study showed that "moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems."

In short, HIIT (high-intensity interval training) is good. And the Tabata Intervals described below are fantastic at increasing anaerobic power as well as aerobic fitness. Don't get me wrong though -- Tabata Intervals hurt -- they hurt bad -- but man, they are so good.

If you have trouble in crits due to repeated accelerations, Tabata Intervals are a great way to condition your body to provide you with the power needed for those short stong burts. The short rest portions of each interval help you learn how to deal with putting out a hard effort after an insufficient recovery time.

The Short Version

Warm-up
3 to 5 sets of (
 - 8 intervals of (
 - - - 20 seconds max, 10 seconds rest )
 - 4 minutes recovery )
Cool-down

The Long Version

You'll want a solid warm-up before starting the intervals. I usually warm-up for 20-30 minutes (which works out perfectly for the route I use for the intervals). My warm-up consists of 5 minutes easy riding in zone 1, then 5-10 minutes in heart rate zone 2. For these Tabata Intevals, I like to add 3 or 4 thirty-second "medium" efforts watching my heart rate climb to LTHR (lactate threshold heart rate), recovering between each effort to let my heart rate drop to my zone 2 level again. The idea is to reach LTHR right at the 30-second mark, ramping up steadily each time. After those efforts I then ride for another 5-10 minutes in heart rate zone 2. Note that the values in the graph below will likely not apply to you. It represents my personal LTHR of 174 bpm, maximim heart rate of 193 bpm, and resting heart rate of 38 bpm. Your values will probably be different.

My warm-up for Tabata Intervals

You will complete 3-5 sets of intervals, each set taking around 8 minutes. You will want a stretch of road with a slight uphill slope and no stops for at least 1.5 miles. You want a route that has very little traffic, especially if you will be turning around for each set. I've found that Freeman works well.

The set consists of 8 intervals and then 4 minutes of recovery. I find that the 4 minutes of recovery is just about enough time to turn around and descend in zone 1 to start the next set. Look for traffic and be careful when turning around -- timing is not important, if your recovery ends up taking 5 minutes beacuse you had to wait for cars don't worry about it.

The intervals are 20 seconds maximum power, then 10 seconds in power zone 1. If using a power meter, the output you want to generate is approximately equal to your best power effort for 1.5 minutes (consult your personal power curve). You may find, however,  that focusing on sustaining a specific power value during these intervals is difficult at best -- so just concentrate on putting out a solid effort for each set. You don't really need a power meter to do these intervals, but it is extremely helpful for post-ride analysis and it helps "keep you honest" during the 4 minutes of recovery.

Stay seated for the duration and keep your cadence around 90-100 rpm during the intervals and around 70-80 rpm when recovering. You will need to pay close attention to gear changes to make this fluid, especially if the route you've chosen has grade changes. Don't be surprised when you are unable to catch your breath during the 10 second rests. They are not meant to give you full recovery -- they are meant to teach your body how to repeatedly accelerate to maximum power. The graph below shows power, not heart rate (which will be high, and stay high). Note that the values in the graph below will likely not apply to you.

One set of Tabata Intervals

If, after completing 5 sets, you feel like you could do another one, you aren't pushing hard enough. The first time you do these intervals you may go too hard for the first 20 seconds and have nothing left by the time you reach the 8th interval. With experience you'll get a feel for how hard to push on each interval to be able to last the duration (but not a minute longer). After completing the final 4 minutes of power zone 1 recovery, you may find that you benefit from at least 5 minutes of a heart rate zone 2 cool-down. I usually just ride the remaining 20 minutes home in heart rate zone 2.

Watch what you eat/drink prior to and during this workout, unless you enjoy puking on the side of the road. If you do these Tabata Intervals, please feel free to post a link to your Strava or Garmin ride in the comments area below (or if you have any questions or suggestions).