Fitness
Assault Bike Tabata Protocol
Assault bike Tabata protocol is eight rounds of twenty seconds max effort and ten seconds rest—short, brutal, and limited to about once weekly with heavy lifting.
An assault bike Tabata protocol runs twenty seconds maximal effort with ten seconds rest, repeated eight times—four minutes total that spikes heart rate and lactate fast. Full-body fan bikes reward aggressive leg-and-arm drive; seated starts reduce nausea for some athletes.
Use once per week at most when also lifting heavy.
Common questions
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How hard should Tabata assault bike efforts be?
True max for twenty seconds—if watts drop more than fifteen percent by round six, you started too hot or need longer rest between sessions.
Related terms
Put Assault Bike Tabata Protocol into practice
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