by Cycling is a fantastic way to improve your cardiovascular fitness, burn calories and enjoy the great outdoors. While leisurely rides can be enjoyable, incorporating high-intensity interval training (HIIT) into your outdoor cycling routine can take your fitness to new heights. Whether you’re a seasoned cyclist or just starting out, there’s something truly special about hitting the road on your bike and challenging yourself with invigorating intervals. Let’s take a look at five challenging and effective HIIT cycling workouts.
Cycling is a very beneficial form of exercise for women, providing many physical and mental benefits. A study published in the Journal of the American Medical Association found that women who cycled regularly had a lower risk of developing heart disease and experiencing cardiac events such as heart attacks. Plus, cycling is a great way to manage weight and promote healthy body composition.
Also read: Want to burn calories to lose weight? Try the bike every day
Cycling also offers women a low impact exercise option that is gentle on the joints while providing an effective workout. This is especially beneficial for women with joint problems or those recovering from injury. A study published in the British Journal of Sports Medicine indicated that cycling was associated with a reduced risk of knee pain and osteoarthritis in women.
HIIT Outdoor Cycling Workouts
1. Fly 40 intervals
Flying 40 intervals is a popular choice among cyclists wanting to improve their sprint power and speed. Here’s how to perform this workout:
* Find a flat stretch of road or a dedicated bike path.
* Start with a 10-15 minute warm-up, gradually increasing your intensity.
* Once warmed up, cycle at a moderate pace for about two minutes.
* After two minutes, do your best and sprint as fast as you can for the next 40 seconds.
* Recover by cycling at a relaxed pace for two minutes.
* Repeat this pattern of sprinting for 40 seconds and recovering for two minutes for a total of 5-8 intervals.
* End the workout with a 10-minute cool-down, gradually reducing your pace.
2. Tabata Intervals
Tabata intervals are known for their short, intense efforts, making them a great choice for people pressed for time. Follow these steps to perform Tabata interval training:
* Start with a 10-15 minute warm-up, gradually increasing your intensity.
* Find a flat or slightly inclined stretch of road.
* Begin by cycling at a moderate pace for four minutes.
* After warming up, do your best and pedal as fast as you can for 20 seconds.
* Recover by cycling at a slow pace for 10 seconds.
* Repeat this pattern of 20 seconds of high intensity effort followed by 10 seconds of recovery for a total of 8 cycles (4 minutes).
* End the workout with a 10-minute cool-down, gradually reducing your pace.
Also read: Indoor or outdoor cycling: which should be your choice?
3. Attack Intervals
Attack intervals are designed to simulate the pushes and changes in pace experienced during competitive cycling. Here’s how to perform attack interval training:
* Start with a 10-15 minute warm-up, gradually increasing your intensity.
* Find a route that includes a mix of flat roads and hills.
* Start cycling at a moderate pace for five minutes.
* When you encounter a hill or incline, attack it with high-intensity effort, maintaining a brisk pace until you reach the top.
* Once at the top, recover by pedaling at an easy pace downhill or flat.
* Repeat this hill attack and flat recovery pattern for a total of 5-10 intervals, depending on your fitness level.
* End with a 10-minute cool-down, gradually reducing your pace.
4. Hill Fee
Hill loads are great for building strength and endurance. Follow these steps to perform an incline load workout:
* Start with a 10-15 minute warm-up, gradually increasing your intensity.
* Find a difficult hill with a moderate to steep incline.
* Begin by riding at a moderate pace on flat ground for five minutes.
* Once you reach the base of the hill, work your way up the hill with maximum effort, focusing on maintaining a steady cadence and breathing rate.
* Reach the top of the hill and recover by pedaling at an easy pace on flat terrain or downhill.
* Repeat this uphill load and flat recovery pattern for 3-5 total intervals, adjusting the intensity to suit your fitness level.
* End with a 10-minute cool-down, gradually reducing your pace.
5. Endurance hike
While high-intensity intervals are an effective way to improve your fitness, endurance runs are equally important for building endurance and improving overall cycling performance. Here’s how you can incorporate endurance running into your routine:
* Choose a longer route or plan to spend a lot of time cycling.
* Start with a 10-15 minute warm-up, gradually increasing your intensity.
* Maintain a steady pace with a moderate level of effort throughout the ride.
* Aim to cycle for 60-90 minutes, gradually increasing the duration as your physical condition improves.
* Focus on maintaining good form, staying hydrated and getting enough nutrition.
* End with a 10-minute cool-down, gradually reducing your pace.
So get on your bike and get ready to push your limits and experience the thrill of outdoor cycling like never before!
