10min from 40 to 60% FTP10min @ 78% FTP8x 20sec @ 120% FTP,
10sec @ 50% FTP
10min @ 78% FTP10min from 60 to 40% FTP
Workout overview

Distance: 2.64 km

Zone distribution

Z1: 1278 m

Z2: 2 m

Z3: 1200 m

Z4: 0 m

Z5: 0 m

Z6: 160 m

48%
0%
45%
0%
0%
6%

Author: Training Tilt


Tabata principles can be applied to virtually any kind of workout. To aid your running performance this is a great time efficient workout.

Warm up well with drills and mobilisation (see video)
10 mins Run Z2 then
20sec maximum effort sprint
10sec rest
Repeat for eight rounds
10 mins Z2 run
Warm down and stretch/foam roller (see video)

This amounts to around four minutes of total work time, but don't let the short duration deceive you. This method is a killer. Perform it correctly and you will be completely gassed by the last round – but keep at it and your fitness levels will soar.

If you're new to Tabata, you might want to perform your max effort sprints on a track or other flat surface. When you improve, progress to hills or sand dunes.

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

  • Run Hill Repeats with Stryd

    48m | 118 SP

  • Tabata Run for Zwift

    2.6 km | 39 SP

Similar workouts

  • 3. Footwork Intervals

    3.6 km | 99 SP

  • Anaerobic Run

    1.8 km | 32 SP

  • 4. VO2max Development

    8.4 km | 192 SP

  • 1. Alternating Hill Repeats

    2.7 km | 39 SP

  • Roller Coaster

    2.4 km | 41 SP

  • Through The Hills #3

    2.4 km | 42 SP

  • 3. Walk/Jog: 4 x 1.5 Laps

    2.8 km | 43 SP

  • Tinman Elite's Yellow Day Workout

    1.8 km | 34 SP

  • Run to the Hills

    2.4 km | 39 SP

  • Lionel Sanders' Yellow Day Run Workout

    2.6 km | 37 SP

  • 1. Strength and Resiliency

    1.8 km | 33 SP

  • 4. Speed Booster

    2.4 km | 45 SP