2 sets of 8 × 20 seconds all-out and 10 seconds rest, on an indoor bike.
What does the session look like?
Intensity profileIntensity as % of threshold (100 = threshold).026 min
Time in each zone
Z1 · 13 min (49%) Z2 · 8 min (31%) Z6 · 5 min (21%)
Step by step
Warm up
- 8 min at Z1 → Z3 (Progressive spin, last minute at a solid effort)
Tabata 18 ×
- go: 20 s at Z7, RPE 10 (All-out, high cadence)
- rest: 10 s at Z1 (Spin very easy)
8 × (20 s at Z7, RPE 10 / 10 s at Z1)
Tabata 28 ×
- go: 20 s at Z7, RPE 10 (Match the first block)
- rest: 10 s at Z1
8 × (20 s at Z7, RPE 10 / 10 s at Z1)
Who is it for?
Fit people who are short on time.
Who is it not for?
Complete beginners or people with a heart condition.
