Intervals are short, hurt full efforts which offer a huge fitness return for a comparatively small time investment. And they work fast. Just two weeks can enhance your performance.
Choose one of the following intervals and add it to a ride no more than twice a week. Warm up with easy pedaling for at least 15 minutes. Cool down as needed.
1. Enhance Muscle Endurance
Build power and train your body to recover quickly between efforts for events that demand repeated surges. In a medium to large gear, push hard for 40 seconds; recover 20 seconds. Repeat 10 times. That’s one set. Do up to four, resting five minutes between sets.
2. Improve Your Pedaling Efficiency
Pedal as hard as you can for 10 seconds in a gear you can push 90 to 110 rpm with effort, then spin easy for 20 seconds. Repeat for 10 to 15 minutes. Rest five minutes. Do another set.
3. Hill Repeats to Climb Stronger
On a moderate incline, stand out of the saddle and charge up the hill as fast as possible for 30 seconds. Coast back to your starting point. Repeat, this time seated. Alternate between standing and sitting for six climbs. Recover 10 minutes. Do another set.
4. Build Power
Sprint as hard as possible for 20 seconds. Coast for 10 seconds. Repeat six to eight times.
5. Attack Intervals
Raising your threshold pace will help you sustain attacks. Ride as hard as you can for 2-3 minutes. Recover at an easy pace for two minutes. Do up to three sets.