See exactly how to prescribe Tabata intervals the way they were designed by Dr. Izumi Tabata in his original workout protocol. USA Cycling Advanced Certified (Level 1) Coach Ryan Kohler explores the benefits and method of this venerated interval workout.
Our online course “Workout: Tabata Intervals” turns Tabatas from a “hard for hard’s sake” session into a clear, repeatable tool you can confidently plug into an athlete’s plan—at the right time, with the right targets, and with the right cues.
- Set up a coach-ready Tabata session with precise targets, 115–130% of maximal aerobic power, 20s on / 10s off, and the cadence focus that keeps the workout true to intent.
- Place Tabatas in the season with clarity, including when to use them to maintain fitness during lower volume and when to use them to sharpen in the final 4–6 weeks before key events (without overdoing the block).
- Coach execution indoors or outdoors, so athletes can hit “maximal” efforts without chaos—smart route choice, gear selection, body position, and breathing cues that keep power on target.
- Send athletes ready-to-use workout files (.FIT / .ZWO / .ERG) so the session runs smoothly across platforms and the training stimulus stays consistent.
In under 30 minutes, you’ll come away with a simple, proven Tabata playbook you can use immediately, so athletes feel the purpose of the work, recover as expected, and show up to race day sharper instead of shelled. Perfect for coaches who want high-impact intensity guidance that’s clear, science-rooted, and easy to apply.
How to Enroll
All USA Cycling courses are offered exclusively through USA Cycling’s online learning management system at learn.usacycling.org.
Questions? Contact Suzy Sanchez, Director of DEI and Membership Programs, at ssanchez@usacycling.org.
