Intervals are a necessary evil. Yes, these bike workouts are going to hurt, but they’re also going to make you really fast. In as little as two weeks, interval training can improve your speed, power and endurance. And the good part is, they take much less time than your long training rides. In fact, each of these four bike workouts can be done in an hour or less, and are just as easy to do on a stationary trainer as they are on the road.
Most interval-training workouts specify the use of a power meter. While power meters and heart rate monitors can help you to dial in training zones for threshold work, they aren’t necessary. You can get just as fast without all the fancy gadgets as long as you’re willing to put up with the pain.
Intervals are a necessary evil. Yes, these bike workouts are going to hurt, but they’re also going to make you really fast. In as little as two weeks, interval training can improve your speed, power and endurance. And the good part is, they take much less time than your long training rides. In fact, each of these four bike workouts can be done in an hour or less, and are just as easy to do on a stationary trainer as they are on the road.
Most interval-training workouts specify the use of a power meter. While power meters and heart rate monitors can help you to dial in training zones for threshold work, they aren’t necessary. You can get just as fast without all the fancy gadgets as long as you’re willing to put up with the pain.
Workout #2 – Hill Repeats
Terrain: Choose a moderate to steep hill or use a stationary trainer with a riser block under the front wheel.
Warm-up: 10 to 15 minutes.
Set: Climb for 1-minute seated, coast down to the bottom of the hill, and repeat for another minute, this time standing. Efforts should be as hard as you can ride, saving only enough to finish the set. Complete six intervals (3 sitting, 3 standing) and do two sets.
What it’ll do: Improve climbing speed and power.
Warm-up: 10 to 15 minutes.
Set: Climb for 1-minute seated, coast down to the bottom of the hill, and repeat for another minute, this time standing. Efforts should be as hard as you can ride, saving only enough to finish the set. Complete six intervals (3 sitting, 3 standing) and do two sets.
What it’ll do: Improve climbing speed and power.
Workout #3 – Time Trial Threshold
Terrain: Best to do on flats in an area with no traffic lights, a bike path or a stationary trainer. Avoid coasting at all costs.
Warm-up: 10 to 15 minutes.
Set: Begin with 2 x 10-minute efforts with 5 minutes rest in between. Aim for even effort throughout the set. When the 10-minute efforts become easier, move up to 2 x 15-minute efforts. Once you can sustain 2 x 20-minute all-out efforts, you’re ready for race day.
What it’ll do: This is the classic interval used to improve the 40K time trial.
Warm-up: 10 to 15 minutes.
Set: Begin with 2 x 10-minute efforts with 5 minutes rest in between. Aim for even effort throughout the set. When the 10-minute efforts become easier, move up to 2 x 15-minute efforts. Once you can sustain 2 x 20-minute all-out efforts, you’re ready for race day.
What it’ll do: This is the classic interval used to improve the 40K time trial.
Workout # 4 – Power Sprinting
Terrain: Any terrain other than steep climbs.
Warm-up: 10 to 15 minutes.
Set: Sprint for 30 seconds and follow with easy spinning at a high cadence for 30 seconds. Repeat 10 to 15 times and complete 2 to 4 sets, with 5 to 7 minutes recovery between sets (time between sets based on fitness).
What it’ll do: Perfect for building sustained power needed for sprinting.
Warm-up: 10 to 15 minutes.
Set: Sprint for 30 seconds and follow with easy spinning at a high cadence for 30 seconds. Repeat 10 to 15 times and complete 2 to 4 sets, with 5 to 7 minutes recovery between sets (time between sets based on fitness).
What it’ll do: Perfect for building sustained power needed for sprinting.
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