Tabata Tuesday 🚴🏼

Autocorrect doesn’t recognize that word… ‘Tabatta’ or ‘Tabata’. Probably because Siri knows the pain it causes, so she keeps her trap shut, in hopes I don’t make her do Tabatta drills. Wish she would have kept quiet when I asked her what 0 divided by 0 was. (If you have an iPhone, go ask Siri now) her response when I asked was something about sharing zero cookies evenly Β withΒ my zero friends which is impossible, and sad. Sad that I have no friends, and now Cookie Monster is sad because there are no cookies. Maybe she was acknowledging that “I’m the real cookie monster” or maybe she’s insane.. Whatever it was, it sure escalated quickly.
For those of you that don’t know what Tabata is, it is 8 rounds of 20 seconds of work followed by 10 seconds of rest, equalling roughly 4 minutes. High energy, high calorie burn, high awesomeness…

I googled it, it’s spelled Tabata (one t, not double… I have spelled it wrong too many times. Oh well… Moving on…)

Now that we know what tabata is, how to do it, and how it’s spelled (lol!), I’ll tell you why I’m so excited about it!
In this ride profile, we will do 8 Tabatas! YES! A total of 64 rounds of 20/10 #beastmode status. Grab your towels and water bottles, and get ready for this killer ride!
After the warm up track, you go straight into Tabata. I will be using an interval timer (downloaded from the App Store for free!) to make keeping time brainless. If any part of the song remains after the drill is finished, begin an active recovery style seated climb.
In the middle of the class, there’s 3 Tabatas back to back to back. Prepare your class for this! Make sure they prep for a marathon of effort rather than a sprint!
Without much further ado, here’s the playlist and class notes!


(The πŸ”΄ means it’s a Tabata track!)

BRING EM OUT – warm up

πŸ”΄ONE LAST TIMEπŸ”΄ – sprints

STARTED FROM THE BOTTOM – heavy w/beat @ 3, add level periodically


GDFR – saddle climb w/beat


πŸ”΄LETS GOπŸ”΄ – sprints

πŸ”΄TTUπŸ”΄ – @ 3

FIREBALL – 4 ct jumps over chorus, add R, saddle climb, repeat

πŸ”΄GIVE IT 2 YOUπŸ”΄ – sprints

DONT TELL EM – saddle climb, add level after every chorus

πŸ”΄WORKπŸ”΄ – @ 3

BOOTY HAD ME LIKE – hover vs saddle

πŸ”΄RAY BANSπŸ”΄ – @ 3

CANT FEEL MY FACE – cool downΒ 


You can find this playlist on my Syd&SPIN spotify playlist.
This ride will also be posted to my YouTube channel (‘Syd&SPIN’) within the next 48 hours. Β Once it’s done processing, it will appear here.

I hope you enjoyed this ride profile! As always, if you have any questions, feel free to ask me!

Yours in health and sunshine,



Please note that while I make every effort to capture and present these indoor cycling class / Spinning class profiles accurately, the class profiles and class descriptions posted on this blog do not constitute complete instruction for teaching the indoor cycling class / Spinning class.

No statement is made to the suitability or otherwise of the indoor cycling profiles presented on this blog. Care must always be taken when riding an indoor cycle. Please, consult your physician before starting an exercise program.

The indoor cycling class / Spinning class profiles presented are not meant to be exercise and/or personal recommendations, but only examples of workouts that the author completed in the past. The owner and authors of these cycling class profiles will not be responsible or liable for any injury, illness or death resulting from the use of the information contained in this article.

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