Interval Workouts

This workout comes from Jen Sharp, who touts the benefits of HIIT training, specifically for older female athletes.

Hone your long interval skills with blocks of challenging, short interval sets.

Have this aerobic capacity workout ready to reset your motivation the next time your outdoor ride is squandered by extreme weather or poor air quality.

See how to match the right high-intensity interval strategy to you and your event to achieve your best possible performance.

Call them whatever you wish, but the concept is the same: breaking longer blocks of high-intensity work up with frequent, short rest breaks.

Keep your heart rate consistently high with a serving of short stacks, then maintain power with a side of over-unders.

This workout develops in-saddle horsepower and force as well as improved pedaling mechanics, technique, and efficiency.

Rev your legs with this versatile bike workout.

This short HIIT session can be used by cyclists or runners to work on power without putting too much stress on the body.

Learn how to “sit in your burn” for longer with this mix of variable and steady efforts.

Dial in your race form by incorporating these over-under intervals into your training.

Boost your aerobic endurance with this simple bike workout.

Get your fast-twitch muscles working harder for you with this two-part bike workout.

They’re not easy, but hit these explosive hill reps hard to boost your anaerobic power and pedaling efficiency.

If you’re looking to give your bike fitness a boost but you don’t want to jump on the saddle, give this run workout a go.

Get the most out of your hardest efforts with this VO2max intervals bike set.