![]() ![]() Consider doing two or three interval workouts (max) on non-consecutive days. It’s also a good idea to space out your interval runs throughout the week. Once the workouts become easy, tweak one or two variables until you feel challenged again. Make your recovery intervals longer than your active ones. Progress slowly by starting with a low number of repetitions and a short duration for each interval. This means more soreness and a longer recovery. “High-intensity intervals will be a shock to the system if you’ve never done them before and can cause more muscle damage than a normal easy run,” Buckingham says. ![]() Many interval running styles can be challenging, so newbies should take care. All of the work that goes into recovery increases your calorie burn to a greater extent than steady cardio.įor example, a 2014 study in Applied Physiology Nutrition and Metabolism reveals that men burned as many calories over 24 hours from a 20-minute HIIT workout as cycling for 50 minutes at a steady pace. This physiological effect is known as excess post-exercise oxygen consumption (EPOC) or “after-burn.” Because intervals demand so much effort from your muscles and cardiorespiratory system, your body has to work that much harder to recover afterward. Intervals also eat up more calories after your workout is over. HIIT emerged as the clear winner, burning up to 30 percent more calories than other workouts - even though the HIIT group only exercised for a third of the time the other groups did. One study in the Journal of Strength and Conditioning Research compared the calorie expenditure of aerobic, resistance, and HIIT workouts. To that end, the best way to build endurance is by blending the distribution of your training so about 80 percent of your rides are in those aerobic ‘zone 2’ intensities (in terms of heart-rate zones) and about 20 percent are performed at high and very-high intensities, or a blend of zones 3 to 5 throughout the week, says Laursen.The intensity of intervals means you burn more calories than you would during a steady-state run. “Our research has found that when well-trained cyclists performed two interval sessions a week for three to six weeks, their VO2 max, peak aerobic- power output, and endurance performance improved by 2 to 4 percent,” Laursen says. However you slice it, interval training undoubtedly builds cycling endurance, even if you’re already pretty fit. Plus, when you do a set (or especially multiple sets) of high-intensity intervals, your heart rate stays elevated during your “recovery” periods, which benefits your aerobic energy systems-especially as the session progresses, says Laursen. “Research shows that while longer, lower-intensity exercise increases the number of mitochondria in your cells, high-intensity training makes those mitochondria more powerful.” “Ultimately, your ‘base’ comes down to your mitochondrial capacity,” says exercise physiologist Paul Laursen, Ph.D., of the training service lab Plews and Prof. But this method is backed by a body of sound research. ![]() It’s a bit controversial (polarizing?) in the sports science community, mostly because they’re used to half-day base slogs. That means, in any given week, you do both really hard efforts and easy aerobic rides-the best of both worlds. The Benefits of Polarized Training for Cycling EnduranceĪs the name implies, polarized training emphasizes the opposite ends of the training spectrum. ![]() A 6-Week Training Plan for Speed and Endurance. ![]()
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