Interval training is a fantastic way to improve your cycling endurance, speed, and overall performance. By alternating between high-intensity bursts and lower-intensity recovery periods, you’ll challenge your cardiovascular system and build muscle strength. In this guide, we’ll explore three diverse examples of interval training drills specifically designed for road cycling.
Hill repeats are perfect for building strength and power in your legs while improving your climbing technique. This drill simulates the demands of hilly terrain and enhances your ability to tackle steep inclines during your rides.
Choose a hill that takes about 2-5 minutes to climb at a challenging pace. Warm up for 15-20 minutes before you begin the drill. Once you’re warmed up, cycle up the hill at a high intensity, pushing yourself to maintain a strong pace. At the top, take a few moments to recover by coasting or pedaling slowly back down to the base of the hill. Repeat this process 5-8 times, allowing for 2-4 minutes of recovery between each climb.
Make sure to focus on your form, maintaining a strong core and an efficient pedal stroke. If you find the hill too steep, choose a gentler slope to start with. You can also adjust the number of repeats based on your fitness level.
Fartlek, a Swedish term meaning