inspired one especially), interval workouts can also be built around moderate periods

of intensity. The bonus—regardless of which one you go with, a 2010 study found that
interval workouts can burn significantly more fat than moderate, steady-state
exercise.

[Related: Get More Power With These 6 Exercises That Smooth Out Your Pedal Stroke]

Here, we collected five cycling workouts that all improve your speed and power on
the bike. Choose one interval cycling workout below and add it to a ride no more than
twice a week. For each, warm up with easy pedaling for 10 to 15 minutes and cool
down as needed after. Stick with it for (at least) four weeks, and you’ll be dropping
your friends by next month.

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1
FLYING 40S FOR MUSCULAR ENDURANCE

 PRESENTED BY
Ash Bartholomew

Build power and train your body to recover quickly between efforts for events that
demand repeated surges. In a medium to large gear, push hard for 40 seconds, then
recover for 20 seconds. Repeat 10 times. That’s one set. Do 2 to 4, resting 5 minutes
between sets.

2
10-SPEED INTERVALS FOR PEDALING EFFICIENCY

 PRESENTED BY
Ash Bartholomew

These lightning-fast efforts help you develop a fluid and efficient pedal stroke and
cadence. Pedal as hard as you can for 10 seconds in a gear you can push 90 to 110
RPM with effort, then spin easy for 20 seconds. Repeat for 10 to 15 minutes. Recover
by pedaling easy for 5 minutes. Do another set.

3
HILL CHARGES TO CLIMB STRONGER

 PRESENTED BY
Ash Bartholomew

On a moderate incline, stand out of the saddle and charge up the hill as fast as
possible for 30 seconds. Coast back to your starting point. Repeat, this time seated.
Alternate between standing and sitting for 6 climbs. Recover 10 minutes. Do another
set.
 PRESENTED BY
[Want to fly up hills? Climb! gives you the workouts and mental strategies to conquer
your nearest peak.]

4
TABATA INTERVALS TO BUILD POWER

 PRESENTED BY
Ash Bartholomew

Developed by Japanese exercise scientist Izumi Tabata, these intense efforts train your
body to use more muscle, as well as increase the intensity you can sustain over a 60-
minute time trial, which corresponds to your lactate threshold. Sprint as hard as
possible for 20 seconds. Coast for 10 seconds. Repeat six to eight times.

5
ATTACK INTERVALS TO INCREASE YOUR THRESHOLD

 PRESENTED BY
Ash Bartholomew

Raising your threshold pace will help you sustain attacks. During your next ride, ride
as hard as you can for 2 to 3 minutes (you will be flagging by the end). Recover at an
easy pace for 2 minutes. Do up to three sets.

SELENE YEAGER
“The Fit Chick”
Selene Yeager is a top-selling professional health and fitness writer who lives what she writes as a NASM certified personal
trainer, USA Cycling certified coach, Pn1 certified nutrition coach, pro licensed off road racer, and All-American Ironman
triathlete.

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