SaiKaiTai

10 minute warm up + 8 reps of 20 seconds on + 10 seconds rest + 10 minutes rest.
"20 seconds on" is maintaining a minimum cadence of 85, the higher the better.
Going as fast as I can, without bouncing in then saddle, calls for a pretty tall gear.

Developed for Japanese Olympic athletes. Surprisingly tough.

ModeratedUser150120149

Pre-trauma really liked them. Didn't do them every time but mixed with other profiles very fun and effective. As soon as I can I'll start them again.

billydonn

I might give those a try on my trainer tomorrow just for fun. Have you tried it? Cadence of just 85 alone doesn't seem all that hard to me without a specified load. I'm sure there are programs that use frequent fast spins mixed with other drills but I haven't done them myself.

The racer subforum folks may know more.

SaiKaiTai

I've tried them, sure... a couple times a week for the past 2 or 3 weeks. I also do not find 85rpm to be much of a challenge. I've been riding a 53T in front (now swapped out and replaced by a 50T) and, maybe, the 23 in back. With that, I can hold 90-something -maybe more- and the last two reps are a LOT harder than the first two.

billydonn

Thanks for the idea. I'll give them a try. Might be a nice way to finish a trainer session.

AzTallRider

The key to Tabata intervals is not so much the cadence, but the power output. Here is an excerpt from the Wikipedia article on "HIIT" (High Intensity Interval Training). What was controversial about the method then, but less so now, was the fact that high-intensity workouts were found to improve aerobic conditioning as much as prolonged lower-intensity training. That is more generally accepted now, although it is also recognized that HIIT does not provide some other benefits that are provided by traditional aerobic conditioning.

Tabata method

A popular regimen based on a 1996 study[SUP][5][/SUP] by Izumi Tabata (田畑　泉) uses 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO[SUB]2[/SUB]max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). Tabata called this the IE1 protocol.[SUP][6][/SUP] In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO[SUB]2[/SUB]max) training 5 times per week. The steady state group had a higher VO[SUB]2[/SUB]max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits.

gregf83 

It sounds way too painful to be doing this time of year!

For me it's also a poor way to burn off a few extra pounds of xmas weight.

billydonn

I did those three times during a one hour trainer session today. I can confirm that they are hard. Felt a bit nauseous. Good stuff. I'll post the power graph later.

And thanks to AZT for the good info.

billydonn

Here's the power data. I did not focus on maximum power during the spinups.... just getting to cadence of 100+, which is pretty fast for me.

SaiKaiTai

Cool chart! When I mentioned 85rpm, the article I was reading figured most people would find that to be pretty quick.
We, of course, are (mostly) not beginners and can stay in the saddle at high, high cadences (depending on the gear)
So, no, 85rpm for me is not anywhere near my max. The point is to get your body to be oxygen starved, to go anaerobic.
By the end of the workout, you should be gasping for air. Given my pulmonary issues, that's not much of an accompllshment, I fear

billydonn

It's a good drill. I'm glad you brought it up. I could have done it one gear harder I think. But prob not three times. I will tell my coach when I see him and see how he views it.

Note how the HR line (red)reacts.... Interesting.