How to Supercharge Your Cycling: Maximize Gains with 1-Hour Interval Training

We all know that sometimes life gets busy and squeezing in a solid training session can be a challenge. Whether you’re pedaling indoors or hitting the road outdoors, these two training programs will keep you on track towards your triathlon and multisport goals.

Indoor Interval Training: Turbo Charge Your Ride

Warm-Up (10 minutes):

Start your session with a gentle 5-minute spin to get your muscles warmed up. Gradually increase the resistance or intensity as you pedal. Follow this with 2 minutes of slightly higher intensity, bringing your heart rate up but not pushing too hard.

Main Intervals (40 minutes):

Tabata Sprints (4 minutes): Alternate 20 seconds of all-out sprinting with 10 seconds of easy spinning for 4 minutes. Repeat this sequence twice with a 2-minute moderate spin in between.

Threshold Push (12 minutes): Maintain a challenging pace that you can sustain for 12 minutes. This should be just below your maximum effort, allowing you to stay focused and consistent.

Pyramid Climbing (10 minutes): Start with 1 minute of moderate climbing resistance, then drop back to a comfortable pace for 1 minute. Gradually increase your climbing time to 2 minutes, then 3 minutes, and then work your way back down. Finish with 1 minute of easy spinning.

Cool Down (10 minutes):

Wrap up your indoor session with 5-7 minutes of gentle pedaling followed by 3-5 minutes of stretching to ease those hardworking muscles.

Outdoor Interval Training: Embrace the Terrain

Warm-Up (10 minutes):

Similar to the indoor warm-up, start with a 5-minute easy spin followed by 2 minutes of slightly higher intensity to wake up your body.

Main Intervals (40 minutes):

Hill Repeats (20 minutes): Seek out a challenging hill. Sprint up for 20 seconds, pushing hard against the incline, then descend slowly. Repeat for a total of 10 sprints.

Flat Road Power Bursts (12 minutes): On a flat road, burst into an all-out sprint for 15 seconds every 2 minutes. This simulates race-day surges and builds explosive power.

Tempo Paceline (8 minutes): If riding with a buddy, take turns leading for 2 minutes at a strong, steady pace. This mimics race conditions and improves your ability to hold pace in a pack.

Cool Down (10 minutes):

Wind down your outdoor ride with a 5-minute easy spin, followed by 3-5 minutes of stretching those hardworking leg muscles.

Remember, the key to interval training is to push yourself during the high-intensity phases and allow your body to recover during the easier segments. These workouts not only save time but also provide a significant boost to your overall cycling fitness. Always prioritize proper hydration, safety, and good form.

So, whether you’re chasing your PR on a stationary bike indoors or exploring the scenic roads outdoors, these hour-long interval workouts will supercharge your training routine. Stay dedicated, keep that cadence steady, and watch those multisport goals get closer with every pedal stroke. Ride on!