Interval training is not only a good way to burn more calories during your workout but it can also help to improve your stamina and speed while on the bike. Interval training can seem daunting if you are a beginner but it doesn’t have to be.
With this in mind, we’ve put together our 5 top tips on cycling interval training for beginner’s to give you the best chance of success.
1. Create a Plan
The first step to perfecting the art of interval training is to create a plan. Make a note of where the intervals will occur during your route and don’t forget to take recovery periods into account. If you don’t have time to create your own interval training plan, a simple way to incorporate interval training into your bike ride is to download an App, we recommend the interval timer from Apple
2. Keep it Simple
Interval training can add a new dynamic to your cycling workout but it is important not to overthink it. Start with a simple plan such as one minute of high intensity pedalling followed by one minute of low intensity pedalling. Repeat this for five or ten minutes. Once you are familiar with the interval training method, incorporate a pyramid interval workout or a cruise interval workout into your regime for a more advanced training experience.
3. Progression is Key
If you have particular fitness goals in mind, progression is important in order to achieve them. Vary the intensity of your interval workout regularly and increase the number of sessions you do every week. Don’t be afraid to start small with one interval training session a week but make sure that on your second week you add in a second set. Experimenting with different routes and adding variety to your training plans can help you to progress and working with a partner or a group can help you to push yourself harder and ensure you stay motivated.
4. Start a Training Diary
Seeing results can help you to stay motivated and a training diary can really help to keep you on track with your training. Use your diary to note down everything from your mileage stats to your various training plans. This is a great way to measure the success of your workouts and evaluate each one while seeing how far you have come.
5. Warm Up and Cool Down
Like any workout, it is important to warm up before and cool down after and interval training is no exception. A fifteen-minute warm up and a five-minute cool down should be sufficient for a beginner interval session.
So, there you have it, five tips on cycling interval training for beginner’s to help you improve speed and endurance with interval training. Go forth and train!