Are you ready to boost your pedal power without spending all day in the saddle? You’re in the right spot because today, we’re diving into the world of high-intensity interval training and HIIT cycling workouts.
HIIT cycling workouts are your golden ticket to ramping up your cycling fitness. No need to worry about your beginner status—these workouts are all about meeting you where you are and propelling you forward. In this post, we’ll talk about how to make your rides zippier than ever, no matter your cycling experience.
But let’s cut to the chase. What are HIIT cycling workouts? When should you do HIIT cycling workouts?
We’re about to jump into all the details on HIIT cycling workouts here, so let’s get started.
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What are HIIT workouts for cycling?
High-intensity cycling workouts (HIIT) are short bursts of intense efforts, followed by a rest period. You’ll give it your all in those short bursts, and catch your breath for a few seconds before you dive back in. It’s like a cycling rollercoaster that keeps you on your toes and your heart racing.
So what’s the hype around HIIT workouts?
Let’s talk about all the benefits of HIIT workouts for cycling.
- Cardio boost: Through bursts of intense pedaling followed by recovery, you’re giving your cardiovascular system a major boost.
- Time saver: Time-crunched? Long rides have their place, but when you don’t have time, HIIT cycling workouts pack a powerful fitness punch in a fraction of the time.
- Boredom buster: HIIT’s mix of intensity and recovery keeps you hooked on what’s next in your workout.
- Indoor cycling partner: No traffic, no weather worries—just you and your bike on an indoor trainer for a time-efficient cycling workout.
- Build strength and speed: Are you used to cruising along at a leisurely pace? Sprinkling in some HIIT cycling workouts builds your fast-twitch muscles to give you the oomph to tackle hills or blaze through that finish line.
When to do cycling HIIT workouts
HIIT bike workouts are demanding and challenge your muscle, but doing more high-intensity sessions isn’t always better.
When you power through a HIIT cycling workout, you’re breaking down your muscles. But don’t let that scare you! It’s all part of the master plan—your muscles rebuild themselves stronger on your rest and recovery days.
Now for the big question: When should you do your HIIT bike workout?
Sandwich these HIIT cycling workouts between easy bike ride days to avoid overworking your muscles.
Here’s a cycling tip💫: Take a peek at your weekly cycling calendar. Is there a day between easy bike rides where you can do a HIIT ride? Let’s say you’re a 6-day-a-week cyclist, you could squeeze in a HIIT session on Tuesday and Thursday.
7 HIIT cycling workout safety tips
Safety always comes first, so keep these tips in mind before you begin your HIIT bike workouts.
- Check your bike. Give your bike a once-over for a smooth and safe cycling workout. Are your tires properly inflated? Do your brakes work?
- Wear the right gear. Stay comfortable, cool, and safe with the right cycling accessories, such as a moisture-wicking jersey, cycling shorts, and a helmet.
- Do a warm-up. Warming up primes your muscles for action and elevates your heart rate gradually for the intense efforts to come. Start with 10 to 15 minutes of easy pedaling to kickstart your system.
- Sip water. You’ll work up a sweat, so keep your water bottle within reach and sip often throughout your ride.
- Listen to your body. Hit the brakes if you feel sharp pain, dizziness, or unusual fatigue.
- Do a cool down: Gradually bring your heart rate down with another 10 to 15 minutes of easy pedaling.
- Focus on recovery: It’s during those rest and recovery days that muscles grow and rebuild. At least 30 minutes after a HIIT cycling workout, treat yourself to a recovery drink to jumpstart your body’s repair and growth process. I suggest trying this recovery drink—it’s designed with athletes in mind to give you the nutrients you need to supercharge your recovery. And finally, the day after your HIIT bike workout, don’t miss out on the benefits of a cycling recovery ride to speed up your recovery process.
HIIT CYCLING WORKOUTS TO DO TODAY
These workouts are guidelines, and these HIIT cycling workouts are all about making it work for you, no matter your cycling ability.
If you’re dipping your toes into the HIIT pool for the first time, fear not. You can transform any of the workouts below into a HIIT cycling workout for beginners in two ways:
- Interval easing: Ease into the high-intensity action by reducing the number of intervals. You can always add more intervals as you become more adept at pushing the pace.
- Time tailoring: Shorten the sprint time to 15 seconds and increase the recovery time to 90 seconds.
Remember, these workouts are suggestions. Tweak and tailor them to suit your fitness level (or your mood), whether you’re a beginner or a seasoned pro.
HIIT Cycling Workout #1 (TOTAL TIME: 30 minutes)
Warm Up
Duration: 10 minutes
Description: Do easy pedaling for 10 minutes to warm your muscles and raise your heart rate.
Intervals and Recovery
Sprint for 30 seconds
Recover with 60 seconds of easy pedaling
Repeat 6 times
Cool Down
Duration: 10 minutes
Description: Do 10 minutes of relaxed spinning to lower your heart rate.
Recommended gear: What’s the best way to manage your interval and recovery times? Try an interval timer—it’s your ultimate partner to help you stay on top of your intervals without watching the clock.
HIIT Cycling Workout #2 (TOTAL TIME: 30 minutes)
Warm Up
Duration: 10 minutes
Description: Do easy pedaling for 10 minutes to warm your muscles and raise your heart rate.
Intervals and Recovery
Pedal hard for 60 seconds
Recover with 90 seconds of easy pedaling
Repeat 4 times
Cool Down
Duration: 10 minutes
Description: Do 10 minutes of relaxed spinning to lower your heart rate.
HIIT Cycling Workout #3 (TOTAL TIME: 24 minutes)
Warm Up
Duration: 10 minutes
Description: Do easy pedaling for 10 minutes to warm your muscles and raise your heart rate.
Intervals and Recovery
- Interval 1, out of saddle
- Hard effort: 15 seconds
- Recover: 45 seconds
- Interval 2, seated
- Hard effort: 15 seconds
- Recover: 45 seconds
- Interval 3, out of saddle
- Hard effort: 15 seconds
- Recover: 45 seconds
- Interval 4, seated
- Hard effort: 15 seconds
- Recover: 45 seconds
Cool Down
Duration: 10 minutes
Description: Do 10 minutes of relaxed spinning to lower your heart rate.
CONCLUSION
High-intensity cycling workouts (HIIT)— short bursts of intense efforts, followed by rest—can take your cycling fitness and endurance to the next level.
Are you ready to switch up your pace?
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