High intensity interval training (HIIT) by bike is one of the best alternatives you can take because it will make your training more profitable due to its intensity level. In this way, you can also avoid the monotony of always training on the bike at a constant pace.
There is research pointing to the benefits of HIIT for improving cycling performance, but how can you incorporate HIIT into your cycling workouts ? Let’s see what the studies say.
Can HIIT training be incorporated into cycling?
A study from 1999 points out the benefit of training at high intensity intervals with a pre-established time; However, researchers from a 2002 study allowed athletes to determine the maximum power associated with maximum oxygen consumption by means of a test.
For this, each athlete was asked to sustain a maximum effort for as long as possible to obtain the Tmax , which is the maximum time that can be lasted by performing an interval at maximum intensity . This was then used as the basis for two study groups, obtaining the following result:
- Group I. Eight intervals in Pmax were achieved during a Tmax, with a rest period twice that time.
- Group II. Eight intervals of Pmax were performed at a time of Tmax with a rest period that lasted until the heart rate had dropped to 65% of maximum.
Both groups increased performance significantly and more than in the 1999 study protocol, where 30 seconds with 4.5 minutes recovery was indicated. The test was repeated for a third group, where:
- VO2 (maximum oxygen consumption) increased between 5-8%.
- The 40-kilometer ride increased the test time by 5-6%.
These results required a significant level of effort from the athletes. And in many cases they were not able to complete the HIIT session . Sometimes only four or five of the eight intervals were completed as the athletes were exhausted.
How to apply HIIT in your cycling workouts?
If your goal is to apply HIIT training to your cycling routines, you should consider the following:
- If you want to carry out this type of training you must first find your Pmax and Tmax . To do this, you need a cycle computer with some kind of power measurement. Without the need to access expensive V02 measurement equipment, you can approach the Pmax level.
- Ask a friend to monitor your heart rate to record maximum power and heart rate.
- After you recover , run a test in which you raise your Pmax level for as long as possible to obtain the Tmax value. In the studies this ranged from three to five minutes.
- The intensity of the activity is more important than completing the workout. In this sense, if you are not able to carry out this level of stress then HIIT is not for you.
conclusion
In both studies the level of training is extremely high and will therefore be exhausting. The intensity of the work was more important than completing the training.
Some run-rest interval relationships work better than others. In the 1999 study, they used 30-second and 4-minute intervals. In the 2002 study, the intervals are based on measurements based on the response of each athlete in a performance test .
Therefore, to apply HIIT in cycling, the most important thing is to do a test where you can find out your VO2 maximum to know from which level you start and from there you can program the most appropriate training intervals for your goals.
Reference
- Kidd, S. Find the Perfect Work-to-Rest Ratio for Your HIIT Session. For Breakingmuscle [Revised February 2016]
