Tabata Protocol for Dummies
Tabata Protocol is actually pretty simple! This workout is best performed on a stationary bike. If you must use an elliptical trainer, an outdoor bike, or running outside, you can try the tabata protocol but you will lose some of the benefits of a true tabata workout. This is because it's impossible to generate the same intensity in just 20 seconds on these other modalities than you could on a stationary bike.
Step 1: Warmup for 5-10 minutes at an easy pace.
Step 2: Perform 8 20-second sprints with 10 seconds of active rest in between each one.
What is a sprint? You go with the combination of as high of a resistance as you can with as fast of a speed (RPM) as you can!
What is active recovery? You go as slow and as low resistance as you can without stopping altogether!
Tabata Protocol for Dummies: Sample Session
For example: Sprint at minute 5:00 (assuming a 5 minute warmup).
Go slow from 5:20-5:30
Go slow from 5:50-6:00
Continue until the 9:00 minute mark.
Step 3: Cool down by moving slower for 3-5 minutes.