Cycling Interval Training – Another One Bites the Dust (but Not You!)

Training intervals method is a well known tool
to boost your strength and endurance.

Ready to taste some sweat?

---

What Is Cycling Interval Training?

As the name suggests, it’s something about intervals.

OK, to put it simple, this type of training means several repeated cycling intervals where you pedal putting very intense power. There are also cool-down periods between the intense intervals.

So, that’s it. Intense, cool down, intense, cool down.

Intensity is the most important aspect here, since you have to push your body to the limits. Reasonable limits, of course. Don’t demand too much from yourself at the beginning.

It’s because you will simply “burn out”.

Intervals require a lot of strength and endurance. So, set reasonable limits and conquer them one after another.

By the way – pain in your muscles means that you have reached one of your physiological limits. Keep the same intensity for couple of weeks and you will notice that one limit is left behind already. Your muscles have just adopted to increased load.

Bravo.

Intervals. How Long?

Well it depends. If you are just beginning your cycling interval training, try to keep it easier. If you need some numbers, here they come.

Short intervals could be somewhere between 10 and 60 seconds long. Such intervals build your strength, while long intervals help to increase your endurance. Long interval should be somewhere between 2 and 6 minutes long.

Talking about cool down period – it’s very important part of training.

How long should it last?

Just until your heart rate and breath will be back to normal. No longer, no shorter.

These are the numbers I used to keep during my interval trainings. Just remember one thing – once selected, intervals must be kept during your whole training session. If those last seconds seem like the ages for you, do not cut them!

Instead of this, decrease your efforts. But keep the intervals at the same length.

Talking about cool down period – it’s very important part of training.

How long should it last?

Just until your heart rate and breath will be back to normal. No longer, no shorter.

These are the numbers I used to keep during my interval trainings. Just remember one thing – once selected, intervals must be kept during your whole training session. If those last seconds seem like the ages for you, do not cut them!

Instead of this, decrease your efforts. But keep the intervals at the same length.

Yes, You Can Practice It on Your MTB!

The main idea of cycling interval training is uninterrupted maximum efforts at the certain gap of time. Be it 1-2-3 minutes or 5-10-15 minutes training. You need to be able to cycle at the same cadence, putting the same power.

Sounds more like road bikers’ fun?

Not necessarily. You can easily do it on your mountain bike. Just be sure you choose some flat and easy trail for this training. It’s not recommendable to interrupt intervals with sharp turns or steep up-hills, or big rocks on your way, or…

Well, I guess you understood the main point. Keep it consistent. And at the end of the day you will feel the difference.

The same trail. Less time. More confidence. Smile on your face.

---

That’s it with Cycling interval training. Go ahead to Bike trainers

Go Home. Visit Mountain Bikes Menu