High-intensity interval training with a bike – how to boost your abilities?

More does not necessarily mean better

To many people, the number of hours spent on a bike is what matters most, driven by the belief that the time they spend cycling helps them burn lots of calories and boost their strength and endurance. Still, volume is not the only indicator of how effective your training is, nor is it synonymous with its quality.

This is a problem for amateur cyclists in two ways:

1. When it comes to beginners, the problem often lies in the fact that they do not have clearly defined goals, set plans or training structures. Casual, short training sessions lasting from one to two hours, conducted at any pace and in any style, interspersed with breaks for refreshments (coffee, snacks), may appear satisfying at first. Still, such an attitude does not lead to achieving good physical fitness.
2. The more advanced athletes recognize that such training serves only recreational purposes. The aim is to increase the duration and intensity of their training, as they are convinced that the more kilometres they cover, the better their results will be. As long as they remember about a balanced diet and proper recovery, they should avoid overtraining and see an improvement in their endurance. Over time, however, they may find it surprising that their fitness levels have not improved much over a longer period of time.

So, what is the reason for such misconceptions? In both cases, we can see the effects of limited volume training, i.e. a method involving regular, longer (from one to several hours) rides at moderate intensity. Its primary goal is to develop the aerobic base, i.e. prepare the body to generate more energy during any type of exercise and increase overall fitness. That said, for this kind of training to really show results, you need to put in a lot of time (several hours a week), not to mention the risk that you won't develop the skills needed for many situations you'll face when riding a bike.

High Intensity Interval Training while cycling – how does it work?

An old cycling saying goes: ‘To ride, you have to ride.’ This means that if you want to ride faster and with greater intensity, you need to step outside your comfort zone in order to stimulate your cardiovascular system and muscles to work harder. You can do this if you use the interval method.

HIIT (High Intensity Interval Training) principles for cycling are the same as for any other type of exercise. The short bursts of intense exercise are interspersed with periods of active rest. A properly executed high-intensity interval training session should increase your heart rate, shorten your breath and cause muscle pain.

These intervals will help you:

• increase your cardiovascular fitness,
• build up the muscles you use to pedal,
• burn off fat,
• improve your sprinting, uphill cycling and finishing skills,
• increase your endurance,
• ride faster.

Just like with other activities, there are some contraindications to high-intensity interval training, mainly for people dealing with heart and circulatory issues. It should also be avoided by diabetics and people with who are significantly overweight. It is also not a good option for those who suffer from muscle and joint ailments or injuries, as the high intensity training may cause them to recur or worsen. High-intensity interval training also requires a certain level of fitness and is not recommended for beginners.

How to start riding with high-intensity intervals?

You can do your high-intensity interval training on any type of bike. However, when exercising outdoors, you are somewhat dependent on local terrain and weather conditions. That is why it is worth considering using a bike trainer or a stationary bike. Even though the training conditions may not be identical to those found outdoors, the convenience and time savings make it a great option. The most important thing to remember is that the intensity of the intervals should be high.

If you want to do interval training, it is essential that you have a tool to monitor the time and intensity of your workout. At the very least, you will need a heart rate monitor on which you can set your maximum heart rate (HRmax). Although this method of measuring training intensity is not the most accurate, you should find it sufficient at the beginning. More advanced cyclists use power meters or set their training intensity on the basis of detailed data from performance tests.

Each high-intensity interval training session begins with a warm-up – approx. 5-10 minutes of easy riding. This is followed by the main phase, which consists of a number of repetitions of intensive intervals (up to 90-95% of HRmax), followed by resting intervals. You can adjust the number of repetitions and the intensity level to suit your fitness level and goals. After the main phase, there should be a cool-down phase – a relaxed ride at a leisurely pace.

For beginners, it is recommended to introduce interval training gradually, as you build up your aerobic base. You should slowly increase the number and frequency of repetitions, keeping in mind to maintain the right cadence – don't go below 85 pedal cycles per minute during the intensive intervals.

Examples of high-intensity interval training with a bike

For beginners

Warm-up: 10 minutes, at approx. 65% HRmax.

Main part: 6 x 30/60 s, 80-85% HRmax (i.e. 30 seconds of intensive phase at 80-85% HRmax, 60 seconds of rest, 6 repetitions).

Cool down: 10 minutes, at approx. 65% HRmax.

Introduction to high-intensity interval training. The intensity can be gradually increased with the number of repetitions (e.g. up to 10) and by shortening the rest breaks (e.g. to 30/30 s).

Pyramid, or progressive intervals

Warm-up: 10 minutes, at approx. 65% HRmax.

Main part: one repetition at a time, following the sequence 20/20, 30/30, 40/40, 50/50, 60/60 s; after completing the sequence, repeat in reverse order.

Cool down: 10 minutes, at approx. 65% HRmax.

Medium intensity workout, %HRmax is adjusted by the duration of the exercise.

Tabata Protocol

Warm-up: 10 minutes, at approx. 65% HRmax.

Main part: 8 x 20/10 s, at maximum effort.

Cool down: 10 minutes, at approx. 65% HRmax.

A very high intensity workout. The main part may be completed at your own pace, dividing it into several sections.

Four by four

Warm-up: 10 minutes, at approx. 65% HRmax.

Main part: 4 x 4/4 min, 85-90% HRmax.

Cool down: 10 minutes, at approx. 65% HRmax.

Training for the more advanced.

High-intensity interval training – key tips:

• Intervals can help you lose weight, but only if you maintain a calorie deficit – diet is key.
• It is important to allow your body to recover after an intense workout – do not practise high-intensity interval training every day.
• Do not exercise with high-intensity intervals immediately after a meal – it is best to wait at least an hour.

Did you know that with the MultiSport card you can train on stationary bikes at different difficulty levels? Choose indoor cycling or spinning and take care of your fitness! This is also a great way to fight your sportcrastination.

^References:

1. ^{Friel J., The Cyclist’s Training Bible VeloPress, 2009.}
2.  ^{Larsen P. B., Jenkins D. G., The scientific basis for high-intensity interval training: optimising training programmes and maximising performance in highly trained endurance athletes, Sports Medicine, 2002.}
3. ^{Burgomaster K. A., Hughes S. C., Heigenhauser G. J. F. et al., Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans, Journal of Applied Physiology, 2005.}
4. ^{Helgerud J., Wang E., Karlsen T. et al., Aerobic high-intensity intervals improve VO2max more than moderate training, Medicine and Science in Sports and Exercise, 2007.}
5. ^{Milanović Z., Sporiš G., Weston M., Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials, Sports Medicine, 2015.}
6. ^{https://www.bikeradar.com/advice/fitness-and-training/hiit-interval-training.}