Tabata Spin Routine with Playlist

Tabata training is very effective for burning calories, increasing VO2 Max, and strengthening your cardiovascular performance, especially if you are wishing to increase speed. Basically, you go as hard as you can (about a 9 on a scale from 1-10) for 20 seconds, then rest for 10 seconds. It is not recommended to go more than 4 minutes in a row, especially as a beginner.

In this spin class since most of the songs are are less than 4 minutes, I keep it safe and only go up to 2 minutes of tabata drills every other song. I do this routine the first Thursday of every month, and the class really likes it because it makes the time go by pretty fast when you have those short-term goals of 20 seconds with rest in between, so I hope you like it too!

My Format

Whenever I teach a spin class, I will call out a resistance level (how you feel on a scale from 1-10) and a speed (RPM).  I enourage everyone to stay at the same RPM, but the resistance level will be relative to their fitness level.  A good way to tell if you need to increase your resistance is if your body is bouncing all around with increased speed.

I always start with a warm-up on a flat road with upper body dynamic stretching, steadily increase the effort until halfway through the class, then decrease the effort level towards the end for cool-down.  Since I base my classes around the music and a balance of strength and speed, I tell class to take 30 second water breaks after each song ends.  That way, we will work hard to that recovery period and increase our lung capacity during the hard intervals.

Tabata Routine

Key:

R is for Resistance on a scale of perceived rate of exertion from 1-10 (Resistance level 1 = R1)

RPM is for speed on a scale of perceived rate of exertion from 1-10 (Speed Level 1 = RPM1)

  1. Warm-Up @ R1-2
  2. Hill: Pedal to the beat. Start at R7 at a standing climb until you reach halfway through the song, then shift down to R5 and ride downhill, increasing your speed to a sprint at RPM9 until you reach the end of the song.
  3. Tabata: Pedal to the beat. Start at R7 at a standing climb until you have 1 minute of the song left. Kick up your gear to R9 and your speed to RPM9 and pedal for 20 seconds, then rest for 10. Repeat til you reach the end of the song.
  4. Hill: Pedal to the beat. Start at R7 at a standing climb until you reach halfway through the song, then shift down to R5 and ride downhill, increasing your speed to a sprint at RPM9 until you reach the end of the song.
  5. Tabata: Pedal to the beat. Start at R7 at a standing climb until you have 1:30 of the song left. Kick up your gear to R9 and your speed to RPM9 and pedal for 20 seconds, then rest for 10. Repeat til you reach the end of the song.
  6. Hill: Pedal to the beat. Start at R7 at a standing climb until you reach halfway through the song, then shift down to R5 and ride downhill, increasing your speed to a sprint at RPM9 until you reach the end of the song.
  7. Tabata: Pedal to the beat. Start at R7 at a standing climb until you have 2 minutes of the song left. Kick up your gear to R9 and your speed to RPM9 and pedal for 20 seconds, then rest for 10. Repeat til you reach the end of the song.

Repeat the Circuit for songs 8-13!

    14. Cool-Down
    15. Stretch and Clean Bikes

Class Playlist

The above format fits pretty well with the songs below, since they alternate slow and fast to match the hills and intervals. The easiest way to get this music is to buy Rdio, then follow me or subscribe to my playlists.  You can also see this playlist on Rdio here.