Tabata Turbo: 8 Rounds of Maximum Sprint Intervals

Session Overview

Tabata protocol on the turbo: eight rounds of 20 seconds all-out effort followed by 10 seconds recovery. Developed by Dr Izumi Tabata for Olympic speed skaters, this format delivers a disproportionate training stimulus in a very short time. Two full Tabata blocks with a 5-minute recovery between them make a 30-minute session that will test your upper-end power and mental toughness. Not for beginners — this is maximum effort training.

What You’ll Need

• Smart trainer or turbo (resistance mode — not ERG for this session)
• Tabata interval timer app (free on iOS/Android) or structured workout in Zwift
• Fan — you will need it
• Towel — you will need that too

Warm-Up (10 Minutes)

8 minutes easy Zone 2 spinning at 90rpm, followed by 2 × 20-second hard efforts at 150% FTP with 60 seconds easy recovery between. These prime efforts mean your legs are not cold when the Tabata block begins — the first 20-second effort in Block 1 will still be brutal, but your body will be ready for it.

Main Set

Two full Tabata blocks, with 5 minutes of easy Zone 2 spinning at 50% FTP between them. Each block is 4 minutes of total work, but those 4 minutes will feel considerably longer. Use resistance mode (not ERG) so you can sprint freely without lag.

• Block 1: 8 × (20 seconds maximum sprint / 10 seconds easy). During each 20-second sprint, target >170% FTP if you have a power meter, or simply go as hard as you physically can. Stand up if needed.
• 5-minute recovery: Easy spin at 50% FTP. Shake out your legs. Breathe. Do not skip this — it is what makes Block 2 possible.
• Block 2: 8 × (20 seconds maximum sprint / 10 seconds easy). Your power will drop compared to Block 1 — this is expected and acceptable. The goal is maximum effort on every sprint, not matching Block 1 numbers.

Cool-Down (8 Minutes)

8 minutes easy Zone 1 spinning at low resistance. After Tabata, your heart rate will remain elevated for several minutes — let it come down naturally rather than dismounting immediately. This reduces post-session blood pooling and speeds recovery.

Coaching Notes

• This is NOT an FTP session — do not try to sustain a specific power target. The entire value is in going absolutely maximal for 20 seconds, every time, with very limited recovery.
• Do not perform this session two days in a row, or the day before a key long ride or race. It depletes neuromuscular reserves significantly.
• To make it easier: do 1 Tabata block only, then extend the cool-down. To make it harder: add a third block with a full 10-minute recovery before it.
• RPE during 20-second sprints should be 10/10. If you feel like you could do another 30 seconds, you did not go hard enough.