Interval Training
Like it, or loathe it, Interval Training provides enormous benefits for even non-competitive cyclists. Who wouldn't like a little more cardiovascular fitness, power, and speed? Even inclines on a rail trail are easier with a bit more power.
Interval sessions involve alternating between periods of high-intensity effort and recovery. This helps improve your cardiovascular fitness, power, and speed. Examples include 30 seconds of sprinting followed by 2 minutes of recovery, repeated several times.
Interval training is a highly effective method for improving cycling performance. Here's a structured interval training session designed for cyclists of various levels. This session focuses on building endurance, strength, and speed.
Warm-Up (15 minutes)
- Easy Pedal (5 minutes): Start with an easy pace to get your muscles warmed up.
- Cadence Drills (5 minutes): Increase your cadence to 90-100 RPM without increasing resistance.
- Build-Ups (5 minutes): Gradually increase your speed every minute until you're at a moderate pace by the end.
Main Set (40 minutes)
- High-Intensity Intervals (4 x 5 minutes):
- Work: Ride at a high intensity (85-90% of your maximum effort) for 5 minutes.
- Recovery: Follow each work interval with 3 minutes of easy pedaling at a low resistance.
- Moderate-Intensity Intervals (4 x 3 minutes):
- Work: Ride at a moderate intensity (75-80% of your maximum effort) for 3 minutes.
- Recovery: Follow each work interval with 2 minutes of easy pedaling at a low resistance.
- Sprints (4 x 30 seconds):
- Work: Sprint at maximum effort for 30 seconds.
- Recovery: Follow each sprint with 1 minute of easy pedaling.
Cool Down (10-15 minutes)
- Easy Pedal (5-10 minutes): Gradually reduce your intensity to a very easy pace.
- Stretching (5 minutes): Stretch your major muscle groups, focusing on the legs, hips, and lower back.