3 interval training workouts to improve power and endurance

Today we propose 3 interval training plans to enhance your strongest aspect or to prepare your weakest ones in your profile as a cyclist. If you are not familiar with interval training, we also explain what it consists of and how to put it into practice.

What is interval training

If you have ever had a professional coach or someone close to the professional cycling world give you advice on how to improve, they have undoubtedly talked to you about interval training.

Its toughness makes few cyclists practice them, as it requires a dedication of time but above all of effort that the vast majority ignore. But if you want to improve as a cyclist, they are essential.

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Interval training consists of planning short but intense sessions and well-planned training, which increase your performance on the bike in the long term. They burn fat, improve endurance and speed, and require a fairly manageable amount of time. In a couple of weeks of interval training, the results are already visible.

It is true that many interval training plans involve moderate intensities, but various studies have shown that increasing intensity improves fat burning by almost 30%.

Today we propose 3 interval training plans based on the cyclist you are or want to be.

3 interval training plans to improve your cyclist profile

1 | Sprinter

Firstly, if you compete, you will have discovered that a large part of cycling races are decided at the finish line. That's why knowing how to sprint and being fit for it can make a difference between victory and defeat. This interval training is simple but will improve your sprinter side. Your body will use more muscle and improve intensity in races of less than 60 minutes, which is the lactate threshold time.

2 | Climber

If you struggle when the road goes uphill, if you are preparing for a stage race with several mountain stages that will determine the winner, or if you just want to climb more easily and enjoy the ascent more, this interval training is designed to build climbers. Do it on moderate slopes of less than 8%.

3 | Marathon

Finally, if your mission is to endure on the bike, improve muscle tone, and prepare for long bike sessions, such as a longer-than-normal race or cycling marathons, this interval training is designed to increase your endurance and muscle toning.

With these 3 interval training plans, you will significantly improve your results in a short time. Try them for a couple of weeks and leave us your opinion in the comments.