{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"The 8-Minute Workout That Increases Your VO2 Max","description":"8 minutes of full-gas work. 14% VO2 max gain. But only if you do them right on the CoachCat training app. Your first 7 days FREE: https:\/\/fascatcoaching.com\/app Dr. Izumi Tabata's 1996 study proved that 20-second efforts at supramaximal intensity produce more anaerobic capacity AND VO2 max gains than traditional steady-state training, and in a fraction of the time. In this training tip, Coach Frank Overton breaks down the exact workout 20+ years of FasCat athletes have used to win races: 3 sets of 8 \u00d7 20 seconds at 170% of FTP, with 10 seconds rest and 10 minutes between sets. There's a RIGHT way to do Tabatas and a WRONG way that wastes the workout. This video covers both, with the pacing strategy, terrain selection, ERG-mode trap, and mental tips you need to actually finish all 24 reps and get the adaptation Dr. Tabata's research promised. \ud83d\udcca THE WORKOUT (found in the CoachCat app) 3 sets \u00d7 8 reps 20 seconds at 170% of FTP 10 seconds easy between reps 10 minutes rest between sets Flat road. Fresh legs. ERG OFF &amp;nbsp;\ud83e\udde0 THE SCIENCE Tabata, I., et al. (1996). &quot;Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.&quot; Medicine &amp;amp; Science in Sports &amp;amp; Exercise, 28(10), 1327\u20131330. \ud83d\udcd6 KEEP LEARNING \u2192 Full Tabata blog post: https:\/\/fascatcoaching.com\/blogs\/training-tips\/tabata-intervals\/ \u2192 The Right Way and Wrong Way to do Cycling Intervals: https:\/\/youtu.be\/-7Ui3MORgbk \u2192 All FasCat training tips: https:\/\/fascatcoaching.com\/blogs\/training-tips \ud83d\udc3e ABOUT FASCAT &amp;amp; COACHCAT FasCat Coaching has been turning amateur cyclists into faster, fitter, race-ready athletes for over 20 years. Coach Frank Overton invented Sweet Spot Training, holds US Patent #7202067B2, and built CoachCat \u2014 the AI-powered cycling coaching app that prescribes workouts like this one automatically, based on your data, your goals, and 20 years of proven FasCat methodology. 1:1 coaching &amp;amp; training plans: https:\/\/fascatcoaching.com Instagram: @fascatcoaching Work hard. Ride fast. Have fun. And as always \u2014 FtFP. #TabataIntervals #VO2Max #CyclingTraining #CoachCat #FasCat #SweetSpotTraining #HIITforCyclists #CyclingIntervals #FTP #BikeRacing #AnaerobicCapacity #CyclingCoaching #BikeTraining #IndoorCycling #PowerMeter ","author_name":"FasCat Cycling Training Tips Podcast","author_url":"https:\/\/fascatcoaching.com\/blogs\/training-tips\/tagged\/podcasts","html":"<iframe title=\"Libsyn Player\" style=\"border: none\" src=\"\/\/html5-player.libsyn.com\/embed\/episode\/id\/41333015\/height\/90\/theme\/custom\/thumbnail\/yes\/direction\/forward\/render-playlist\/no\/custom-color\/88AA3C\/\" height=\"90\" width=\"600\" scrolling=\"no\"  allowfullscreen webkitallowfullscreen mozallowfullscreen oallowfullscreen msallowfullscreen><\/iframe>","thumbnail_url":"https:\/\/assets.libsyn.com\/secure\/item\/41333015"}