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Touch of TabataWell, maybe more than a touch . After the warm-up and a series of pick-ups (accelerations) to prep, riders tackle three Tabata sets: first set in the saddle, second one give the option to do out of the saddle (OOS) and the third a mix of 4 in/4 out. As always, riders have the option to stay in the saddle. I rode with Colleen Fisher at Crunch in Chevy Chase, MD this morning and she did a great job prepping riders for a Tabata set (the last challenge of her ride – awesome!): seated climb for about 50 sec., then out of the saddle hand position 3 to generate power and momentum, then on a 3,2,1 count back to the saddle and go! She also inspired me last week to break up the sets in this profile with a climb and a fast flat (FF). Love this community! Touch of TabataChallenge TimeTotal Time1. Warm-Up 4:00/Pick-ups8:008:002. Tabata #1 :20 hard/:10 off x84:004:003. 3:00 Refuel 3:007:004. Tabata #2 :20 hard/:10 off x8 OOS4:0011:005. 3:00 Refuel 3:0014:006. Tabata #3 :20 hard/:10 off x8 4 In/4 OOS4:0018:007. 3:00 Refuel 3:0021:008. Hard Climb 4:004:0025:009. 3:00 Flat Road – Moderate Intensity3:0028:0010. Tabata #4 :20 hard/:10 off x8 4:0032:0011. 3:00 Refuel3:0035:0012. :30 prep/ :10 hard/:20 4x; FF to end3:3038:0013. Full Recovery/Cool DownThe playlist is a mix of classic rock and new rock. If you’re in the mood for something different, try swapping in a few of the premixed Tabata tunes you can find on Spotify. If you use my playlist, you’ll see that it’s a continuous play vs. matching each song to each effort, i.e. a Tabata set will use all of one song and maybe a minute or less of another song. Rock the house ya’ll!! ................
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