Picture this: you’re out on your usual cycling route, and you’ve been riding at a steady pace. You feel good, but you can’t help but wonder if there’s a way to make your rides more exciting and challenging. Enter cycling intervals. In this blog post, we’ll take a deep dive into what cycling intervals are, why they’re beneficial, and how you can incorporate them into your training. Trust us, your rides will never be the same again.
What are cycling intervals?
Cycling intervals are short bursts of intense effort followed by a period of recovery. The idea is to push your body to its limits during the intense phases, then allow it to recover, and repeat. This type of training has been proven to be highly effective for boosting overall cycling performance.
In 1996, a study conducted by researchers at McMaster University found that interval training was highly effective for improving cardiovascular fitness. Another study in 2007 by Gibala et al. demonstrated that just two weeks of interval training could significantly improve aerobic capacity. So, it’s no wonder that cycling intervals have become an essential part of many cyclists’ training programs.
How do cycling intervals work?
When you engage in cycling intervals, you’re essentially challenging your body to adapt and improve. By pushing yourself to work harder during the intense phases, you’re forcing your cardiovascular system to work more efficiently. Over time, this leads to improved fitness, strength, and endurance.
During the recovery phases, your body works to replenish the energy stores it used up during the intense efforts. This helps your muscles repair and grow stronger, making you better prepared for your next intense cycling interval.
Who should use cycling intervals?
Cycling intervals are suitable for cyclists of all levels, from beginners to seasoned pros. Whether you’re just starting out or looking to take your performance to the next level, interval training can help you achieve your goals. However, it’s essential to listen to your body and ensure you’re not overdoing it, as overtraining can lead to injury and burnout.
5 cycling intervals that we recommend
Now that you know what cycling intervals are and why they’re beneficial, let’s dive into some popular interval workouts you can try. We’ll be covering Lipski’s VO2 intervals and hill charges, among others.
1. Lipski’s VO2 Intervals
Lipski’s VO2 intervals focus on improving your VO2 max, leading to significant improvements in aerobic capacity.
- Warm-up: 10-15 minutes of easy spinning
- Main set:
- 3-5 sets of the following:
- 3-minute effort at 90-95% of maximum heart rate
- 3-minute recovery at an easy pace
- 3-5 sets of the following:
- Cool-down: 5-10 minutes of easy spinning
2. Hill Charges
Hill charges help build leg strength, power, and endurance, improving your climbing ability.
- Warm-up: 10-15 minutes of easy spinning
- Main set:
- Find a hill that takes 1-2 minutes to climb
- Perform 5-10 all-out efforts up the hill
- 3-5 minutes recovery between each effort
- Cool-down: 5-10 minutes of easy spinning
3. Tabata Intervals
Tabata intervals improve both aerobic and anaerobic capacity, making for a short yet challenging workout.
- Warm-up: 10-15 minutes of easy spinning
- Main set:
- 8 rounds of the following:
- 20 seconds all-out effort
- 10 seconds recovery
- 8 rounds of the following:
- Cool-down: 5-10 minutes of easy spinning
4. 30/30 Intervals
The 30/30 intervals are beginner-friendly and can be adjusted to suit your fitness level.
- Warm-up: 10-15 minutes of easy spinning
- Main set:
- 10-20 sets of the following:
- 30 seconds hard effort
- 30 seconds recovery at an easy pace
- 10-20 sets of the following:
- Cool-down: 5-10 minutes of easy spinning
5. Pyramid Intervals
Pyramid intervals help build both speed and endurance, with varying durations of efforts and recoveries.
- Warm-up: 10-15 minutes of easy spinning
- Main set:
- Start with a 30-second effort, followed by 30 seconds of recovery
- Increase the effort duration by 30 seconds with each subsequent interval (e.g., 1 minute, 1:30, 2:00), with an equal recovery period
- Once you reach the peak duration, work your way back down the “pyramid”
- Cool-down: 5-10 minutes of easy spinning
What are the benefits of cycling intervals?
Cycling intervals offer numerous benefits, including:
- Improved cardiovascular fitness
- Increased power output
- Enhanced endurance and stamina
- Greater calorie burn and potential for weight loss
- More engaging and enjoyable rides
By incorporating cycling intervals into your training, you’ll not only see improvements in your overall cycling performance, but you’ll also find that your rides become more exciting and fulfilling.
How should I fit in cycling intervals?
To help you get started with cycling intervals, we’ve created a one-month beginner’s guide that includes a mix of interval workouts and steady-state rides. Remember, this is a beginner’s guide, so feel free to adjust the plan as needed to suit your fitness level and goals.
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|
| Rest | 30/30 Intervals | Steady Ride | Rest | Hill Charges | Steady Ride | Rest |
| Rest | Lipski’s VO2 Intervals | Steady Ride | Rest | Tabata Intervals | Steady Ride | Rest |
| Rest | Pyramid Intervals | Steady Ride | Rest | 30/30 Intervals | Steady Ride | Rest |
| Rest | Hill Charges | Steady Ride | Rest | Lipski’s VO2 Intervals | Steady Ride | Rest |
As you progress, feel free to mix and match interval workouts and increase the duration and intensity of your efforts to continue challenging your body and improving your cycling performance.
Cycling Intervals roundup:
Cycling intervals are a fantastic way to boost your performance, break through plateaus, and add variety to your rides. By incorporating interval training into your routine and following our beginner’s guide, you’ll be well on your way to unlocking your full cycling potential. Happy pedaling!
