Select Page

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:

  1. Warm up for 15 minutes.
  2. 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.
  3. Finish with a 10-minute cooldown.
  4. 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:

  1. Warm up for 15 minutes, adding a few 20-second bursts at the end to prepare for the workout.
  2. Sprint for 30 seconds at a nearly all-out effort.
  3. Take 3 minutes active recovery and repeat the 30 seconds on/3 minutes off pattern 5 or 6 more times.
  4. Finish with a 10-minute cooldown.
  5. 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.