Cycling Interval Training

After a long—and for some of us, cold—winter, most cyclists are gunning for the start of another riding season. The problem with hammering yourself into race shape by early spring, however, is that you risk feeling beaten down by July.

Train the most important muscles for cycling

To maximize performance over a season, Tim Pelot, CSCS, of Pelot Performance Coaching, in Burnsville, Minnesota, recommends following a plan that incorporates multiple performance peaks. "This allows you to start the season with a bang and finish it strong while staying healthy and avoiding mental burnout," he says.

Pelot suggests eight-day microcycles (small training blocks designed to build specific levels of fitness). "Eight-day blocks allow you to get more variety in your training and pave the way for a more solid fitness foundation and faster progress," he says.

Riding is my ritalin

This plan will have you ready to rock by early-season races. The duration of the rides depends upon your schedule, goals, base and weather conditions. If you're on an indoor trainer, cap them at 90 minutes to two hours. Outside, extend them to 21/2 hours.

Your Race Ready Plan

MICRO 1
    DAY     WORKOUT     INTENSITY* ABOVE (↑) OR BELOW (↓) THRESHOLD
      1     7x3-min. intervals with 6 min. RBI**     20% ↑
      2     6x6-min. intervals with 8 min. RBI     5% ↑
      3     Rest      
      4     6x6-min. intervals w/ 10 min. RBI     5% ↑
      5     Recovery ride     30% ↓
      6     Rest      
      7     7x3-min. intervals w/ 6 min. RBI     20% ↑
      8     Recovery ride     30% ↓

MICRO 2    

      1     7x5-min. intervals w/ 8 min. RBI     10% ↑
      2     7x3-min. intervals w/ 6 min. RBI     20% ↑
      3     Rest      
      4     8x1-min. intervals w/ 4 min. RBI     30-40% ↑
      5     7x5-min. intervals w/ 8 min. RBI     10% ↑
      6     Rest      
      7     8x3-min. intervals w/ 6 min. RBI     20% ↑
      8     2 sets of 4x1-min. intervals w/ 3 min. RBI, 5 min.     30-40% ↑

The everyday miracle

MICRO 3    

      1     6x6-min. intervals w/ 8 min. RBI     20%↑
      2     8x3-min. intervals w/ 6 min. RBI     5% ↑
      3     Rest      
      4     3 sets of 3x1-min. intervals w/ 3 min. RBI, 5 min. RBS     5% ↑
      5     8x3-min. intervals w/ 6 min. RBI     30% ↑
      6     2 sets of 4x1-min. intervals w/ 3 min. RBI, 5 min. RBS     30-40% ↑
      7     7x3-min. intervals w/ 6 min. RBI     20% ↑
      8     5 sets of 2x1-min. intervals w/ 2 min. RBI, 5 min. RBS     30% ↑

MICRO 4    

      1     Rest      
      2     2 sets of 4x1-min. intervals w/ 2 min. RBI, 5 min. RBS     30-40%↑
      3     7x3-min. intervals w/ 6 min. RBI     20% ↑
      4     7x3-min. intervals w/ 6 min. RBI     20% ↑
      5     Rest      
      6     2 sets of 5x1-min. intervals w/ 1.5 min. RBI, 5 min. RBS     30-40% ↑
      7     Rest      
      8     5 sets of 2x1-min. intervals w/ 1.5 min. RBI, 4 min. RBS     30-40% ↑

MICRO 1