Looking to get faster over the break, but don’t have a ton of time? Intervals allow you to get a ton of work done in a short amount of time, AND they help you push your anaerobic line out (making you more efficient at higher heart rates).
Take a look at these 5 different interval types, pick one, hop on the bike, and push yourself to a new level.
Fast 40’s are designed to build power and train your body to recover more quickly. The concept is simple. Get out on the bike and warm up for 10 minutes. Then, go as hard as you can for 40 seconds. This should be done in a medium to large gear. Then, spin easy for 20 seconds. Repeat this whole process 10 times, and that is called a set. Rest 5 minutes between sets and shoot for somewhere between 2-4 sets. Ride easy for another 10 minutes to cool down, and you’re done.
10’s are all about cadence. After warming up, 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. Rest five minutes. Do another set.
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 six climbs. Recover 10 minutes. Do another set.
Tabatas are all about increasing your lactate threshold. Sprint as hard as possible for 20 seconds. Coast for 10 seconds. Repeat six to eight times. Yep, that’s it. A full Tabata is only 4 minutes long and has better benefits than an hour of low intensity riding. Don’t believe us? Read study here.
Oh, and try not to puke after doing a tabata workout.
Raising your threshold pace will help you sustain attacks. Ride as hard as you can for two to three minutes (you will be flagging by the end). Recover at an easy pace for two minutes. Do up to three sets.