1. Fly 40 intervals
Flying 40 intervals is a popular choice among cyclists looking to improve their sprinting power and speed. This is how you can perform this training:
* Find a flat stretch of road or a dedicated cycle path.
* Start with a 10 to 15 minute warm-up, gradually increasing your intensity.
*Once warmed up, cycle at a moderate pace for about two minutes.
* After two minutes, go all out and sprint as fast as you can for the next 40 seconds.
*Recover by cycling for two minutes at a relaxed pace.
* Repeat this pattern of sprinting for 40 seconds and recovering for two minutes for a total of 5 to 8 intervals.
* End the workout with a 10-minute cool-down, gradually slowing your pace.
2. Tabata intervals
Tabata intervals are known for their short, intense bursts of effort, making them an excellent choice for those with limited time. Follow these steps to perform a Tabata interval workout:
* Start with a 10 to 15 minute warm-up, gradually increasing your intensity.
* Find a flat or slightly sloping stretch of road.
* Start cycling at a moderate pace for four minutes.
*Once the warm-up is complete, give your best effort and pedal as fast as you can for 20 seconds.
*Recover by cycling slowly for 10 seconds.
* Repeat this pattern of 20 seconds of intense exercise followed by 10 seconds of recovery for a total of 8 cycles (4 minutes).
* End the workout with a 10-minute cool-down, gradually slowing your pace.
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3. Attack intervals
Attack intervals are designed to simulate the peaks and changes in pace encountered during competitive cycling. To perform seizure interval training:
* Start with a 10 to 15 minute warm-up, gradually increasing your intensity.
* Find a route with a mix of flat roads and rolling hills.
* Start cycling at a moderate pace for five minutes.
* When you encounter a hill or slope, attack the hill with a burst of high intensity, maintaining a fast pace until you reach the top.
* Once you reach the top, you can recover by cycling the downhill or flat section at a leisurely pace.
* Repeat this pattern of attacking the hills and recovering on the flat for a total of 5 to 10 intervals, depending on your fitness level.
* End with a 10-minute cool-down, gradually slowing your pace.
4. Hill load
Hill loads are perfect for building strength and endurance. Follow these steps to perform a hill workout:
* Start with a 10 to 15 minute warm-up, gradually increasing your intensity.
* Find a challenging hill with a moderate to steep slope.
* Start by cycling for five minutes at a moderate pace on flat terrain.
* Once you reach the bottom of the hill, charge up the hill with maximum effort, focusing on maintaining a steady cadence and breathing rate.
* Reach the top of the hill and recover by cycling at an easy pace on flat or downhill terrain.
* Repeat this pattern of charging uphill and recovering on flat terrain for a total of 3 to 5 intervals, adjusting the intensity based on your fitness level.
*Finish with a 10-minute cool-down, gradually slowing your pace.
5. Endurance ride
While high-intensity intervals are an effective way to improve your fitness, endurance rides are just as important for building endurance and improving overall cycling performance. Here’s how you can incorporate an endurance ride into your routine:
* Choose a longer route or plan to spend a significant amount of time cycling.
* Start with a 10 to 15 minute warm-up, gradually increasing your intensity.
* Maintain a steady pace with a moderate effort level throughout the ride.
* Aim to cycle for 60 to 90 minutes, gradually increasing the duration as your fitness improves.
*Focus on maintaining good form, staying hydrated and fueling yourself.
* End with a 10-minute cool-down, gradually slowing your pace.
So hop on your bike and prepare to push your limits and experience the thrill of outdoor cycling like never before!
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