8 minutes of full-gas work. 14% VO2 max gain. But only if you do them right on the CoachCat training app. Your first 7 days FREE: https://fascatcoaching.com/app

Dr. Izumi Tabata's 1996 study proved that 20-second efforts at supramaximal intensity produce more anaerobic capacity AND VO2 max gains than traditional steady-state training, and in a fraction of the time. In this training tip, Coach Frank Overton breaks down the exact workout 20+ years of FasCat athletes have used to win races: 3 sets of 8 × 20 seconds at 170% of FTP, with 10 seconds rest and 10 minutes between sets.

There's a RIGHT way to do Tabatas and a WRONG way that wastes the workout. This video covers both, with the pacing strategy, terrain selection, ERG-mode trap, and mental tips you need to actually finish all 24 reps and get the adaptation Dr. Tabata's research promised.

📊 THE WORKOUT (found in the CoachCat app)

3 sets × 8 reps 20 seconds at 170% of FTP

10 seconds easy between reps

10 minutes rest between sets

Flat road. Fresh legs.

ERG OFF

🧠 THE SCIENCE Tabata, I., et al. (1996). "Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max." Medicine & Science in Sports & Exercise, 28(10), 1327–1330.

📖 KEEP LEARNING → Full Tabata blog post: https://fascatcoaching.com/blogs/training-tips/tabata-intervals/ →

The Right Way and Wrong Way to do Cycling Intervals: https://youtu.be/-7Ui3MORgbk →

All FasCat training tips: https://fascatcoaching.com/blogs/training-tips

🐾 ABOUT FASCAT & COACHCAT FasCat Coaching has been turning amateur cyclists into faster, fitter, race-ready athletes for over 20 years. Coach Frank Overton invented Sweet Spot Training, holds US Patent #7202067B2, and built CoachCat — the AI-powered cycling coaching app that prescribes workouts like this one automatically, based on your data, your goals, and 20 years of proven FasCat methodology.

1:1 coaching & training plans: https://fascatcoaching.com

Instagram: @fascatcoaching

Work hard. Ride fast. Have fun. And as always — FtFP. #TabataIntervals #VO2Max #CyclingTraining #CoachCat #FasCat #SweetSpotTraining #HIITforCyclists #CyclingIntervals #FTP #BikeRacing #AnaerobicCapacity #CyclingCoaching #BikeTraining #IndoorCycling #PowerMeter