A 1996 study by Professor Izumi Tabata proved a 2:1 work/rest ratio to have some serious aerobic and anaerobic benefits. As a part of an overall high intensity interval training (HIIT) template, it was concluded that 2.5 hours of HIIT was the equivalent of 10.5 hours of endurance training.

Maximize efficiency in the gym by increasing your intensity with Tabata sets.

The protocol is fairly straightforward: work as hard as you can for 20 seconds, rest/ease up for 10 seconds, and repeat eight times.

Hop on a bike and give this a try after a solid five to ten minute warm up:

Moderate resistance (5 out of 10)
“All out” effort 20 seconds seated position
Easy pace 10 seconds seated position
Repeat 8 times

Light resistance (2 out of 10)
Easy pace 2 minutes

Moderate heavy resistance (7 out of 10)
“All out” effort 20 seconds seated position
Easy pace 10 seconds standing position
Repeat 8 times

Light resistance (2 out of 10)
Easy pace 2 minutes

Cool down/stretch 5-10 minutes

 

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