Interval training. It’s a phrase that sends shudders through the spines of anybody who has tried it before, but the simple fact is that there is no better way to improve your fitness and strengthen what you need to strengthen in such a short amount of time.
If you can stick with it, interval training cycling workouts will do wonders for helping you to develop the power and speed that you need to really make an impression in any event you choose to cycle in. Plus, you’ll burn plenty of fat and build some muscle along the way. Here we take a look at some of the benefits of interval training and a few exercises you should try.
Benefits of Interval Training
Fat Burning – Interval training is made up of high intensity cycling workouts, which means you will burn a lot more fat off your body than if you simply head out and ride at your normal pace for an hour or two. They are designed to push you to your limit and your body will burn extra calories while you do it.
Efficiency – Interval training cycling workouts get better results faster than practically every other training method out there. The routines of high intensity working out followed by rest periods help you to build your cardio and improve your fitness much more quickly than a leisurely bike ride ever will.
Variety – There are so many great interval training cycling workouts out there that you will never get bored repeating the same exercises over and over again. Better yet, most of them are tailored to improve a particular area of your cycling game, so you can pick and choose the ones that are right for you.
Great Interval Training Workouts
So now you know a little bit more about the benefits of interval training cycling workouts, we’re willing to bet that you want to give it a crack. The following are some great workouts that beginners and interval training enthusiasts alike can try out.
Attack Intervals – Have you ever found yourself in the middle of an attack, only to find your legs are running out of steam and you haven’t gotten where you want to go? Attack intervals help you work on that aspect of your cycling. All you need to do is ride as hard and fast as you can for three minutes, before taking a break and riding at an easier pace for two. Repeat the process three times and the workout is complete. You’ll break your speed and endurance thresholds in no time.
Hill Repeats – Hills are the bane of any competitive cyclist’s existence, but they need to be tackled like every other part of the course. You can give yourself an advantage with hill repeats so that you have that extra bit of power and stamina to get over the bump and keep pushing on. Cycle to a moderate incline and then do a standing charge as fast as you can for 30 seconds. Coast back to your starting point and do the same again but seated. Repeat this two more times for each type of charge, recover for ten minutes, then do it all over again.
Flying 40s – In events where you will be making multiple, high-speed pushes, a good mix of endurance and power is needed. This workout requires you to set your bike to a medium or hard gear and then push hard for 40 seconds, before recovering for the next 20 with a slow cadence. Repeat this 10 times and the rest for five minutes before doing it all over again. If you can get to four sets you’re doing very well.
Enjoy some of the interval training cycling workouts! Which training workout is your favourite?