I cycle most evenings when I get home from work.
I read about Tabata on here and wondered if it would be any good for me?
Maybe cut my total time down to 30 minutes, 5 mins warm up, 2 mins Tabata, 5 mins cool-down?
I'm trying to lose fat, at a decent rate. I eat well, just want to lose it quicker!


It's fine to use a stationary bike for Tabata-style interval training. Much of Tabata's research was on stationary bikes.

The protocol prescribes 4 minutes total of intense intervals:

The whole session last 14 minutes and comprises of a 5 minute warm up, 4 minutes of intense exercise and a 5 minute cool down. The 4 minutes of intense exercise comprises of 8 repeats of 20 seconds of maximum effort work of your selected exercise followed by a recovery of 10 seconds.

If you're reasonably fit already, doing absolutely all-out effort for twenty seconds eight times should be exhausting.

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  • Bad typing on my count there, I meant 2 minutes as I'm not the fittest yet. But I'm thinking go for the 4 minutes anyway now, never gonna get there otherwise! Thanks Dave. – twgoff Aug 3 '12 at 21:27
  • @Saveyourself91 I started my Tabata with 6 rounds of effort (3 mins), but progressed within a couple of weeks to the full 8. You are correct, your last few rounds will probably be very bad but you can't improve if you don't do 'em. – VPeric Aug 4 '12 at 15:18
  • Thanks VPeric. I'm going to shoot the full 8 from the off. If I can't do it I'll take it down to 6 for a week then tr again. – twgoff Aug 4 '12 at 18:48
  • I'm looking to start tabata on a stationary bike also. What sort of gear should I be looking at starting on? Is the idea to have the bike on an 'easier' gear so that during the high-output 20 seconds I should be peddling very quickly or should I be looking to use a difficult gear on which during the 20 seconds I am struggling to turn the wheels? – Phizzy Jul 6 '15 at 8:09
  • @Phizzy You should post that as its own question! :D I'd say it should be somewhere in the middle. Experiment to find which setting makes it possible to exert the most energy as fast as possible. – Dave Liepmann Jul 6 '15 at 13:19

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