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There’s nothing quite like a Tabata cycling workout for pushing your limits, especially when you’re limited with time. I’ve always been a fan of HIIT workouts, however, as I’ve gotten a little older, I definitely know there are better ways to structure these sessions for maximum results.
Tabata cycling basically combines high-intensity interval training (HIIT) with a structured protocol – for a 25-minute indoor cycling session – perfect for boosting fitness levels.
Using a stationary bike or turbo trainer, this workout alternates between short bursts of maximum effort and brief rest periods, making it an effective way to enhance anaerobic capacity and build endurance.
Being under 30 minutes means you can easily add it to your current training program just once a week or more during winter training (which is when I’m running and cycling outdoors less).
What is Tabata Training?
Tabata training is a specific form of high-intensity interval training developed by Dr. Izumi Tabata and his colleague Kouichi Irisawa. Originally designed to improve athletic performance in Olympic speed skaters, the Tabata protocol involves 20 seconds of all-out effort followed by 10 seconds of rest, repeated for four minutes (one set).
The science behind this method lies in its ability to push both the aerobic and anaerobic systems to their limits. By working at maximum effort for brief intervals, you create an oxygen demand that remains elevated even after the workout, boosting calorie burn and improving cardiovascular and muscular endurance.
Tabata is a versatile protocol that translates exceptionally well onto a bike offering a way to train effectively in a short time.
The Benefits of a Tabata Cycling Workout
A Tabata workout on the bike offers a variety of benefits, making it an excellent choice for anyone looking to improve their fitness efficiently. One of its standout advantages is the improvement in cardiovascular fitness.
The intense intervals challenge your heart and lungs, enhancing their capacity and enabling you to perform better in endurance events. Over time, this can translate into stronger, more consistent performance in both training and races, if that’s your thing.
Another key benefit is increased muscular endurance. By incorporating regular Tabata sessions, you build the strength and stamina needed for activities that require sustained effort, such as climbing hills or maintaining high speeds during a ride. This workout targets both your aerobic and anaerobic systems, ensuring well-rounded improvements.
In terms of efficiency, Tabata is hard to beat. The high-intensity nature of the workout not only burns calories during the session but also keeps your metabolism elevated for hours afterwards, thanks to the “afterburn effect.”
For those short on time, a 25-minute session that includes warm-up and cool-down offers significant fitness gains without requiring a lengthy workout.
Lastly, Tabata cycling delivers measurable performance improvements. Regular intervals help to increase power output and anaerobic capacity, both of which are essential for pushing through hard efforts during training or competition.
Whether you’re an endurance athlete or a casual cyclist, this type of workout is a valuable addition to any training plan.
Even if you’re not a cyclist, Tabata workouts are a great option. E.g for runners, it’s a way to get the benefits of high intensity interval training without the impact associated with running.
Tabata Training and Menopause
For perimenopausal and menopausal women, Tabata cycling as a form of Sprint Interval Training, can be particularly beneficial in supporting overall health and fitness during a time of significant hormonal changes.
High-intensity interval training, such as Tabata, has been shown to help maintain muscle mass, which can naturally decline due to reduced oestrogen levels.
It also improves cardiovascular health and enhances metabolic function, both of which are essential for managing weight and reducing the risk of age-related conditions like osteoporosis and heart disease.
Additionally, the short, intense nature of Tabata workouts can be easier to fit into busy schedules, making it an accessible and effective option for women navigating this life stage while aiming to boost energy levels and maintain a sense of strength and vitality.
Incase you didn’t know, I’m a Certified Menopause Coaching Specialist as well as being a Personal Trainer.
The 25-Minute Tabata Cycling Workout [Follow Along Video]
I designed this 25-minute indoor cycling session for one of my clients as a trial, which I’m sharing with you. It’s perfect for anyone looking to build their fitness, in minimal time.
The workout follows a structured format that balances high-intensity effort with recovery, ensuring you can push hard while giving your body enough time to recover and perform at its best.
Below is a breakdown of the class structure. To get access to the video, pop your email into the form below and you’ll be taken directly to the full workout video, from this page, so you can follow along.
Make sure to bookmark the page for the future!
Tabata Style Intervals Class Structure
Warm-Up
The session starts with two tracks (approximately 5 minutes) of light to moderate intensity pedalling. This phase is crucial for preparing your body for the high-intensity efforts ahead. Focus on gradually increasing your heart rate, warming up your muscles, and activating your aerobic system. Use this time to check your bike setup and settle into a rhythm.
Main Workout
The core of the session includes three rounds of Tabata intervals, each lasting four minutes. During these rounds, you’ll alternate between 20 seconds of maximum effort and 10 seconds of recovery.
Whether you’re sprinting or pushing through a high-cadence climb, aim to give everything you’ve got in the work intervals. Between each Tabata set, enjoy a two-minute recovery track at an easy pace to catch your breath and prepare for the next round.
Cool-Down
The workout concludes with two tracks (approximately 5 minutes) of low-intensity pedaling to help lower your heart rate and relax your muscles. Use this time to reflect on the effort you’ve put in and allow your body to transition back to a resting state. Stretching afterwards is highly recommended to aid recovery.
This structure ensures a balance of intensity and recovery, helping you achieve the full benefits of Tabata training. By the end of the session, you’ll have worked hard, improved your fitness, and left with that satisfying post-workout glow.
If you’d like a guided version of this workout, check out the accompanying video tutorial. It’s designed to take you through each phase step-by-step, helping you stay motivated and on track.
You can of course do it as one of your self-directed workouts – here’s a playlist you can use; just skip a couple of the non-tabata tracks to make it 25 minutes:
How to Adapt the Workout for Different Fitness Levels
One of the best things about a tabata interval workout is that the exercise intensity is determined by your fitness level. Your 8 out 10 is gonna feel different to someone elses 8 out of 10, but you’re both working real hard!
The key on an indoor cycling bike is to adjust your effort level, resistance and recovery periods to match your individual needs and goals.
Start Steady
If you’re new to Tabata or high-intensity interval training, try not go all out your first time. There’s a balance to be found between intensity and challenge. Start with fewer rounds of intervals—one or two Tabata sets instead of three. Use a lighter resistance and focus on maintaining a steady cadence rather than sprinting at full power.
You can also extend the recovery periods between sets to three or four minutes of rest, allowing your body more time to recover before the next effort. The priority at this stage is developing consistency and gradually increasing your intensity over time.
Level Up
Once you’re comfortable with the basics, you can progress to completing all three Tabata rounds. Begin incorporating variations like high-cadence climbs or sprints at a higher resistance.
Use the two-minute recovery tracks between rounds to fully reset and prepare for the next effort, focusing on maintaining a strong power output in each interval. Tracking metrics like heart rate or power zones can help you ensure you’re hitting the right intensity to see performance improvements.
Pushing Your Limits
Experienced cyclists can push the workout to its limits by increasing resistance, targeting higher wattage, or maintaining a cadence that challenges their aerobic and anaerobic systems.
To further enhance the intensity, you might reduce recovery times slightly between rounds or aim to hold consistent power output across all intervals. Advanced riders can also tailor their efforts to mimic race-day scenarios, such as sprinting out of the saddle or maintaining threshold efforts.
The beauty of this workout is its flexibility. By making these adjustments, you can ensure that it fits your fitness level and helps you meet your specific goals, whether you’re training for endurance events, improving power output, or simply staying active.
Things To Note
To get the most out of your Tabata cycling workout, it’s essential to approach it with the right mindset and preparation. Here are some key tips to help you succeed:
Focus on Form and Intensity
During the work intervals, aim for maximum effort while maintaining proper form. Whether you’re sprinting or climbing, keep your core engaged and ensure a smooth pedal stroke. Pushing too hard at the expense of your form can lead to fatigue or injury, so find the balance between intensity and control.
Track Your Progress
Use tools like heart rate monitors, cadence sensors, or power meters to measure your performance. Aim to hit 85–95% of your maximum heart rate during the intervals or target a specific power output to gauge your efforts.
Monitoring metrics like Functional Threshold Power (FTP) or average power can help you track improvements over time and keep you motivated.
Prioritise Recovery
The recovery tracks and cool-down phase are just as important as the high-intensity intervals. Use these moments to bring your heart rate down and prepare for the next effort.
After the workout, give your body enough time to rest and repair—especially if you’re incorporating Tabata into a busy training plan. Active recovery rides or a full rest day can help ensure you’re ready for your next session.
Listen to Your Body
High-intensity exercise is demanding, so it’s crucial to pay attention to how you’re feeling. If you’re overly fatigued or struggling to hit your target intensity, scale back the effort or modify the workout.
Consistency over time will lead to better results than overdoing it in a single session.
With these tips in mind, you’ll be well on your way to making the most of this powerful, time-efficient workout.
Tabata cycling is one of the most effective training methods to achieve big results in a short amount of time. This 25-minute workout challenges your endurance, power, and mental grit while offering a flexible structure that can suit riders of all abilities.
Incorporating Tabata into your weekly training plan can help diversify your workouts and keep you engaged. Whether it’s a standalone session or part of a larger plan, Tabata-style intervals can drive performance improvements and help you hit your fitness goals faster.
Have a go at this session and let me know what you think?
Elle
P.S Safety always comes first. If you are new to exercise ensure you seek advice from your GP. Make sure you drink plenty of fluids, wear appropriate clothing and carry out drills in a suitable space. Technique is paramount, and nothing should hurt. Should you experience pain, discomfort, nausea, dizziness, chest pain, shortness of breath etc, STOP and consult your GP.