These are meant to be “on/off” style intervals where you go hard for the 40 second “on” periods, and as easy as possible for the 20 second “off” periods.
Expect to spend a significant portion of your time at 85 percent or greater of maximum HR. The aim is to push our top-end power and cardiovascular adaptations.
Runners can also benefit from faster intervals with short recoveries.
This session builds off our intro workout on fast-start intervals with a step-down workload that will have your legs screaming.
The ability to turn a big gear with high cadence teaches a sport-specific strength that is difficult to create otherwise.
This workout is a strength builder.
Used strategically, riding inside can be a beneficial way to keep motivation high, effectively add intensity, and stave off winter training doldrums. With the help of Joe Friel, Dr. Stephen Seiler, and others, we explore all aspects of indoor cycling.
Interval workouts are a fundamental part of any endurance training program. Learn exactly what intervals are, why they are so important, and how to properly execute interval workouts with the help of Sebastian Weber, Neal Henderson, and Dr. Stephen Seiler.