Interval training is often overlooked by people looking to improve their performance, yet it is a great way to build an “endurance engine” that can go fast and long. Some runners are familiar with repeats and similar training, and these concepts can also be applied to cycling.

The interval training concept is simple. It includes a warm up phase, periods of increased activity (the 'on' phase') followed by periods of decreased activity ('off phase'), and then a cool down phase. Variety is present in the on/off intervals. The rest/off period is rarely a cessation of activity. It is considered active rest, and the person merely lowers their intensity. The periods of working and resting can be varying ratios in such a way that the rest periods may be equal to, greater than, or less than the working periods.  This “higher math” is easier than it sounds: for example, the rider warms up for 10 minutes, then rides as hard as they can for 20 minutes, followed by 20 minutes of rest.

In another situation, the rider would warm up, ride hard for 5 minutes, rest for 2 minutes and then repeat. Varying the training is designed to bring great results for fitness and performance. Interval training should be done regularly, but not consecutively. Two to three days in between intervals is a good standard.

When the periods of work are greater than the periods of rest, the athlete is heavily taxed and forced to exercise with a high lactic acid buildup. This allows the athlete to gradually increase their ability to tolerate this intensity and perform better. Training like this is a great way to build speed and allows the athlete to develop a tremendous amount of power. The intervals should be short because it is hard to maintain repeated bouts of such high intensity, since the rest periods are so limited.

A long cool-down is imperative for this type of workout in order to circulate blood and oxygen to help normalize the body after it has had such a hard ride. A strategic workout might be: 15 minute warm up, 4 sets of 2 minutes on/1 minute off, 3 sets of 5 minutes on/2 minutes off, 2 sets of 8 minutes on/5 minutes off, and a 20 minute cool-down.  

Power starts are a form of interval training where the athlete begins at a dead stop, accelerates as fast as possible and maintains the speed for 100-200 meters, then actively rests (rides easy) until recovered and repeats the drill. This is a good drill to develop power in beginning a race such as a time trial. The workout should be done alternating the foot that is in the top position so that both legs are challenged equally. This drill also develops strength in the lower extremities. Again, the workout has a 10-15 minute warm-up and cool-down session and 5-6 starts for each leg can be done. A similar session may be done up a hill. The athlete warms up and then starts riding up a moderately steep hill for 4-12 minutes, then they return, recover, and repeat. The cadence should be kept above 90 since this will help eliminate injury and unnecessary stress to the legs and back. For best results, the athletes must push themselves to ride hard for the entire work interval.

Training aids such as a heart rate monitor or power meter will help ensure that the work output is high enough. As with any other interval, the 'on' time should be progressed gradually.

Intervals longer than 25 minutes are hard to maintain, because if the intensity is relatively high, the athlete tends to lose focus. These are great to do with a group of riders, since the riders can encourage each other to maintain high intensities. The rest interval should be no less than half of the time in the work interval. Obviously, since the work interval is so long, the intensity must be decreased, but this method of training greatly simulates racing conditions. An ideal range for these is 2-4 sets of work intervals. The following is a great way to incorporate these sessions: ride 45-60 minutes, hard session 20 minutes, rest session 20, hard session 25 minutes, finish ride for 45-60 minutes. This method includes an interval session within a traditional long ride.  

Interval sessions can come in many flavors, and they should be incorporated in the athletes training. It keeps the workouts fresh, interesting, and challenging. The athletes are forced to think during their workouts, and they get definitive parameters during their training. A competitive athlete will see improved performance, and a recreational athlete will see improved fitness. Both sets of athletes will have better training sessions that they can enjoy and from which they can benefit.

Manny Escalante, Jr. MA, ATC, CPT has a Master's Degree in Sports Medicine,

Certified Athletic Trainer, and Certified Personal Trainer.

Competed in bodybuilding and a 3 time Ironman Triathlon Finisher