Interval Training on Bicycle: Any recommendation?

elga_thres

Hi, everyone! I ride my bicycle twice a week, but I do it with steady pace and I would like to incorporate interval training into my workout. Do you have any recommendations?

Thanks, have a great day! ☺

elga_thres

I realize that there are many variations. So, I'd like to know which one is the most effective. My goal is to strengthen my legs.

elga_thres wrote: »

Hi, everyone! I ride my bicycle twice a week, but I do it with steady pace and I would like to incorporate interval training into my workout. Do you have any recommendations?

Thanks, have a great day! ☺

saphin

I would normally do intervals on the rollers rather than the road (5-10 min warmup stating at 20 kph building to 30 kph then '30 seconds at 50kph followed by 60 seconds at 35-40 kph' repeated 8-times then either a 5 to 10 minute cool down or 5-min recovery ride at about 30 kph before repeating the reps then cooling down. It's too hot and humid here to do that at the moment so a running chum of mine advised two alternatives; either sprint away from traffic lights for 30 seconds then drop down to a steady pace OR sprint up the hills and take it easy on the levels and down slopes. Hard to do at first but it does seem to give a similar pulse profile so I'm seeing how that goes.
To strengthen your legs, do as many hills as you can manage.

MeanderingMammal

Agree with the above. For increased leg strength, hill climbing helps a lot. Interval training will help power, but to do it effectively I'd say a turbo or rollers is essential.

elga_thres

Thanks a lot, guys!