My legs are evil and must be punished! (aka Tabata Protocol)

You really have to hate yourself to do these as the title indicates, short but rediculously hard. The Tabata Protocol is a series of short intervals ridden at a ratio of 2:1 ie 20 seconds on 10 seconds off. Wash and repeat 10 times for 1 set.
The power rate is 170% of ftp or for me 470w.



Well I got it done, hate the last two they just about killed me. The theory is you are supposed to complete 2 sets, but I opted for one first time through. The training program is this workout every day for 6 weeks.
The gains are 15% for ftp 26% for VO2 and 20% for anerobic capacity.

So bring on the pain!!