So here are a few examples of cycling intervals to increase speed and stamina. Intervals shouldn’t be done more than 2 to 3 times per week, as they should be strong workouts for your heart. They following listings can be done while NOT doing group rides.
OPTION #1 – True intervals
This is one of the best interval training workouts you can do to improve fitness. It burns lots of calories in a short amount of time.
How to do it:
- Warm up for 15 minutes.
- 3 minutes at 90 to 95 percent of your maximum heart rate. Max heart rates are ‘usually’ in the 180 range, so somewhere above 160 or 162 bpm. Take 3 minutes active recovery (you’re still moving, but at an easy pace) and repeat the 3 on/3 off pattern 3 to 4 more times.
- Finish with a 10-minute cooldown.
- Bonus benefit: This workout is like weight training for your heart—it strengthens your cardiovascular system, which improves your overall health.
OPTION #2 – Sprint work
This workout is used to increase speed, and increase sprinting distance and intensity.
How to do it:
- Warm up for 15 minutes, adding a few 20-second bursts at the end to prepare for the workout.
- Sprint for 30 seconds at a nearly all-out effort.
- Take 3 minutes active recovery and repeat the 30 seconds on/3 minutes off pattern 5 or 6 more times.
- Finish with a 10-minute cooldown.
- Bonus benefit: Because of its very high intensity, this workout is very short.
OPTION #3 – The Ladder
How to do it:
Warm up for 15 minutes, adding a few 20-second bursts at the end to prepare for the workout. During the work periods, you should raise your heart rate above 160 bpm.
Build and taper the workout like this:
- 30 seconds sprint/30 seconds recover
- 1 minute sprint/1 minute recover
- 2 minutes sprint/2 minutes recover
- 4 minutes sprint/4 minutes recover
- 2 minutes sprint/2 minutes recover
- 1 minute sprint/1 minute recover
- 30 seconds sprint/30 seconds recover
Finish with a 10-minute cooldown.
Bonus benefit: This major calorie-burning interval training plan gives you the best of both worlds—high-octane cardio and muscle-sculpting sprints.