Add some spice to your workouts with these interval sets.
When it comes to interval workouts, they can be polarizing: On the one hand, they’re super hard and somewhat intimidating. You have push it to an uncomfortable effort to gain the benefits. On the other hand, intervals provide a solid workout with serious fitness-boosting results in a short amount of time. Plus, you can even conquer them indoors on the trainer, making them perfect for winter training.
Even 20- to 30-second micro-intervals have been shown to increase VO2 max, burn fat, and improve endurance. And they work fast. “Just two weeks of interval training can enhance your performance,” says Paul Laursen, Ph.D., an endurance coach and sport scientist.
You’ve probably already heard of high-intensity interval training or HIIT for short. While some of the cycling workouts below can be considered HIIT (the Tabata-inspired one especially), interval workouts can also be built around moderate periods of intensity.
Here, we collected five cycling workouts that all improve your speed and power on the bike. Choose one cycling workout below and add it to a ride no more than twice a week. For each, warm up with easy pedaling for 10 to 15 minutes and cool down as needed after. Stick with it for (at least) four weeks, and you’ll be dropping your friends by next month.
1. Flying 40s for Muscular Endurance
Why it works: Build power and train your body to recover quickly between efforts for events that demand repeated surges.
How to do it:
- In a medium to large gear, push hard for 40 seconds.
- Then recover for 20 seconds.
- Repeat 10 times. That’s one set.
- Do 2 to 4 sets, resting 5 minutes between sets.
2. 10-Second Speed Intervals for Pedaling Efficiency
Why it works: These lightning-fast efforts help you develop a fluid and efficient pedal stroke and cadence.
How to do it:
- Pedal as hard as you can for 10 seconds in a gear you can push 90 to 110 rpm with effort.
- Then spin easy for 20 seconds.
- Repeat for 10 to 15 minutes.
- Recover by pedaling easy for 5 minutes.
- Do another set.
3. Hill Charges to Climb Stronger
Why it works: If you want to become a better climber, it’s time to practice climbing!
How to do it:
- On a moderate incline, stand out of the saddle and charge up the hill as fast as possible for 30 seconds.
- Coast back to your starting point.
- Repeat, this time seated.
- Alternate between standing and sitting for 6 climbs.
- Recover 10 minutes.
- Do another set.
4. Tabata Intervals to Build Power
Why it works: Developed by Japanese exercise scientist Izumi Tabata, these intense efforts train your body to use more muscle, as well as increase the intensity you can sustain over a 60-minute time trial, which corresponds to your lactate threshold.
How to do it:
- Sprint as hard as possible for 20 seconds.
- Coast for 10 seconds.
- Repeat 6 to 8 times.
5. Attack Intervals to Increase Your Threshold
Why it works: Raising your threshold pace will help you sustain attacks.
How to do it:
- During your next ride, ride as hard as you can for 2 to 3 minutes (you will be flagging by the end).
- Recover at an easy pace for 2 minutes.
- Do up to 3 sets.
