So you are back on the trail with newly lubed chains and updated tires. But how come you do not feel as powerful like way back? With the rave on biking humming up for sports and fitness enthusiasts, finding your way back to the fold will require some hard training for you to keep up. This is where the best way to do interval biking workout sessions can come handy.
Why Interval Biking Workout?
It is a known fact that not anyone had a loose schedule to accommodate a daily biking plan. But with the intent of competing or getting into a week-long bike tour somewhere in Europe on your bucketlist, committing to a smart yet tedious intervals workout is your best bet to be able to do just that.
Yes, intervals can be such a pain that even the most trained of athletes will groan with hopeless anticipation. But these short burst trainings, even in 20 to 30 second intervals are known to deliver the most promising results. Think triple torching of calories, much improved endurance, lactate threshold improvement, raise metabolic rate, and enhanced V02 max—fast! Yes, intervals workout is the mecca of time-restrained riders out there. It pushes you to train hard for shorter bursts allowing it to quickly adapt and grow sturdier in that short span of time. It works by targeting the body’s energy systems leading to more profound results.
Interval Biking Workouts
To begin with, here are some the best way to do interval biking workout according to experts in the field. Simply warm up with easy pedal power for at least 15 minutes and push one of the following to add to every ride at most twice a week. Cool down thereafter to prevent injuries and sore muscles.
Flying 40s. To buff-up muscular endurance, train your body to do medium to large gear then pushing hard for 40-second burst. Recover for 20 seconds thereafter and repeat at least 10 times. Do at least 4 sets of this interval biking workout then, resting 5 minutes in between sets.
10 Speeds. Fire up those pistons and improve pedaling power with these lightning-fast workout. Simply pedal hard for 10 seconds via a gear to push 90 to 110rpm. Spin effortlessly for 20 seconds. Repeat for at least 10 minutes then, rest for 5 minutes. Do two to three sets.
Hill Charges. Develop a more robust climb with this interval biking working. Simply stand on the saddle on a moderate incline. Charge up a hill for 30 seconds in the fastest time you can afford. Coast back again to your starting point then, repeat via a seated position. Do alternate standing-sitting position for at least 6 climbs. Recover for 10 minutes and do another set or two.
Tabata Challenge. Perhaps the best way to do interval biking workout for power-building, this intensive workout focuses on the wise yet tedious use of muscle. It comes in a 60-minute threshold with intensity build-up as you go along every recovery. Simply sprint your hardest for 20 seconds then, coast for 10 seconds. Repeat for 6 to 8 times.
Attack Intervals. Amplify your threshold with this workout. Bike your hardest for 2 to 3 minutes by monitoring your breath or via a power meter. Recover for 2 minutes and then, repeat up to 3 sets. As you intensify your work capacity, increase the intervals’ duration accordingly as well as the recovery.
Ride For Life
Without a doubt, the best way to do interval biking workout is by doing it outdoors. The terrain and other environmental factors will add more intensity to your workout making it more effective. Within two weeks, you can easily see significant enhancement in your performance. In the dead of winter however, some people prefer doing interval biking workout indoors—and that, too, can be useful particularly when a trainer can guide and monitor your performance. Start now and enjoy the rest of your ride—for life.