5 Types of Interval Training for Cyclists: Boost Your Performance and Endurance

Interval training is a popular and effective way for cyclists to improve their performance and endurance. By incorporating short bursts of intense effort followed by periods of rest or recovery, you can challenge your body in new ways and push yourself to the next level. Here are five types of interval training that you can try on your next ride:

1. High-Intensity Interval Training (HIIT): This type of interval training involves short, intense bursts of effort followed by brief periods of recovery. For example, you could ride as fast as you can for 30 seconds, then slow down to an easy pace for 90 seconds, and repeat this pattern for a set number of intervals.
2. Hill Intervals: Hill intervals are a great way to improve your climbing ability and overall strength. They involve riding up a steep incline at a high intensity, followed by a recovery period on a flatter section of road. For example, you could ride up a steep hill for 30 seconds at a high intensity, then recover on the descent for 90 seconds, and repeat for a set number of intervals.
3. Tempo Intervals: Tempo intervals are designed to improve your endurance and sustain high levels of effort for longer periods of time. They involve riding at a moderate pace for a set distance or time, followed by a recovery period. For example, you could ride at a tempo pace for 5 minutes, then recover for 2 minutes, and repeat for a set number of intervals.
4. Ladder Intervals: Ladder intervals are a great way to mix up your training and challenge your body in different ways. They involve increasing or decreasing the length of your intervals over the course of a workout. For example, you could start with 30-second intervals, followed by 60-second intervals, then 90-second intervals, and so on.
5. Fartlek Intervals: Fartlek intervals are a fun and flexible way to incorporate interval training into your rides. They involve varying the intensity and duration of your intervals based on how you feel and the terrain you’re riding on. For example, you could ride at a high intensity for 30 seconds, then recover for a minute, then ride at a moderate intensity for 2 minutes, and so on.