Bicycle Interval Exercises

Bicycle interval training improves power, performance, fitness and health. Novice bikers make rapid improvements with three to five workouts a week, says Joe Friel in the Cyclist's Training Bible. Experienced riders who are already close to their potential have to work harder and longer for further gains. William D. Artle et al., in “Exercise Physiology,” says that you can achieve measurable results in as few as six sessions of interval training spread over two weeks. Whether your goal is competitive or personal fitness, bicycle interval training makes it possible to reap rewards for your effort in a relatively short time compared to continuous activity.

  1. Muscular Endurance

    • Competitive bikers begin each season by building their basic fitness levels for strength and endurance. While outdoors, do muscular endurance intervals on a 2- to 3-percent grade with the big chain ring on. Pedal at a low cadence of 50 to 55 revolutions per minute for approximately 10 minutes or until your legs are near exhaustion. Spin at a slower pace until you can breathe comfortably through your nose. Perform two to three repetitions two to three times each week. Keep your upper body relaxed during this exercise, allowing your legs to do the work. For indoor bicycle intervals, Selene Yeager, in an article for Bicycling, recommends “Flying 40s.” In a medium or large gear, spin hard for 40 seconds and recover by pedaling at a slower pace for 20 seconds. Perform 10 of these micro intervals for one set. Do up to four sets during one session, with a 5-minute rest between sets.

    Power

    • You can use micro intervals to build power. You don't need a bike with a power meter for these exercises. Using maximum effort, pedal for 60 seconds, then spin at a slow recovery pace for 90 seconds. Perform four repetitions. With 6-minute recovery periods between sets, beginners should do two sets. Intermediate level bikers do three sets, and advanced bikers do four sets.

    Pyramid Intervals

    • Add pyramid intervals to your bicycle exercise routine to build increased strength and stamina. Begin pyramids, pedaling at 90 revolutions per minute, using a gear that allows you to exercise in heart-rate Zone 3 -- 75 to 85 percent of your maximum heart rate. Pedal for 60 seconds and then gear up one gear and decrease your cadence by 10 rpm. After 60 seconds, gear up once more and decrease your cadence another 10 rpm. At the end of 60 seconds you are at the top of the pyramid. Reverse the pyramid in the same increments, gearing down one and increasing cadence by 10 rpm until you are back at the beginning of the exercise. Spin in recovery mode -- 50 to 60 percent maximum heart rate -- for 5 minutes between pyramid intervals. Increase the number of pyramids per session until you can do four sets.

    Cautions

    • Consult a medical doctor before you begin a bicycle exercise program if you are new to biking or have been inactive for a while. Maintain a regular exercise schedule for best results, but avoid overtraining. Decreased performance and alternating moods indicate the occurrence of systemic changes which affect glandular functions and hormone output. The best way to overcome this overtraining syndrome is rest, good nutrition with high levels of carbohydrates, and hydration, according to McArdle et al.