An intense form of interval training, Tabata drills consist of 20 seconds of work followed by 10 seconds of recovery. Multiply that by 8 times, and you get one 4-minute Tabata. On the bike, this plays out as 8 20-second sprints with light to moderate resistance. This ride also includes rolling hills - 20 seconds super steep, 10 seconds more moderate resistance, and so on for the 8 rounds. Tabata training is the most effective and efficient method for weight loss and fitness.