6 Week Fat Burn Tabata Plan

I enjoyed my bike tabatas so much this morning that I think I’m going to ditch my weights workout which I had planned to do once a week.  I was getting a bit fed up of them anyway… and can choose to do them if I fancy it, but I want to try and make my workouts more efficient and do more tabata / circuit / high intensity workouts when I do train.

Here’s the workout: Strength & Fat Burn Workout

Weekly Fat Burn Plan

Tabatas > 3 times a week: 2 x 45 mins, 1 x 25 mins after circuits. Mainly on the bike, although one 45 minute session can be running.

Runs > will be mainly my running coaching (2-3 times a week) with an optional 30-60 min steady/easy run on Tuesday AM.  One of the 45 min tabatas could be a run.

Strength > Metafit x 1 and Circuits x 2, plus an optional 30 minute weights session (3 triple supersets on the Friday if I fancy it – otherwise – 45 min tabatas).

Rest > Thursday will be my rest day, and Sunday I won’t be training for me / will be taking it easy  on a run coaching session so will more or less be a rest day.  If I feel like I need more rest, I’ll take it.  (And there’s an option of going to Basketball on a Thursday, but only if I’ve had a rest day another day in the week).

2 x 45 min and 1 x 25 min Tabata Work Plan

For the tabatas, I’ll increase the time I do the reps for and have some recovery time, increasing the amount of overall work time over 6 weeks.

The tabatas will consist of:

Warm up> 2,3, 5 or 10 minutes @ level 9, 80+rpm.

Work and recover > Work for a set number of minutes (red) (40 secs work @100-130 rpm : 20 secs rest @any rpm in 1 minute), then recover (green).

Repeats > Repeat the set number of times (blue), or do a 2nd work time (red).

Cool down > for 1,2 or 5 mins, easy spinning / sweating.  😉

Garmin Reps > the number of reps I will put into my Garmin 610 (40 secs work, 20 secs rest).

(Option to run instead of go on bike for any of the tabata sessions : sprints and recovery).

I’m going to take this week and next week as recovery after the half marathon, then see how I get on with my 6 Week Fat Burn Tabata Plan… so I’m starting it on the 23rd July.  🙂