Bicycling is a great way to improve your cardiovascular fitness, burn calories, and enjoy the great outdoors. While a comfortable ride can be enjoyable, incorporating high-intensity interval training (HIIT) into your outdoor cycling routine can take your fitness to new heights. Whether you’re a seasoned cyclist or just starting out, there’s something truly special about hitting the open road on your bike and challenging yourself with exhilarating intervals. Let’s take a look at five challenging and effective HIIT cycling workouts.

Cycling is a highly beneficial form of exercise for women, providing a variety of physical and mental benefits. A study published in the Journal of the American Medical Association found that women who cycled regularly had a lower risk of developing heart disease and experiencing heart-related events, such as heart attacks. Plus, bicycling is a great way to control weight and promote a healthy body composition.

Read also: Want to burn calories to lose weight? try cycling everyday

Bicycling also provides women with a low-impact exercise option that is gentle on the joints while still providing an effective workout. It is especially beneficial for women with joint problems or those recovering from injuries. A study published in the British Journal of Sports Medicine indicates that cycling is associated with? decreased risk of knee pain and osteoarthritis in women.

cycling for knee pain
Regular cycling workout can help deal with knee pain! Image Courtesy: Adobe Stock

HIIT Outdoor Cycling Workout

1. Flight 40 Intervals

Flying 40 intervals are a popular option among cyclists aiming to increase their running power and speed. Here’s how you can do this workout:

* Find a flat stretch of road or dedicated bike path.
* Start with a 10 to 15 minute warm-up, gradually increasing your intensity.
* Once warmed up, cycle at medium speed for about two minutes.
* After two minutes, go all out and run as fast as you can for the next 40 seconds.
* Recover by cycling at a comfortable pace for two minutes.
* Repeat this pattern of running for 40 seconds and recovering for two minutes for a total of 5 to 8 intervals.
* Finish the workout with a 10-minute cool-down, gradually reducing your pace.

2. Tabata Intervals

Tabata intervals are known for their short, intense effort, which makes them an excellent option for time-constrained individuals. Follow these steps to perform a Tabata interval workout:

* Start with a 10 to 15 minute warm-up, gradually increasing your intensity.
* Find a flat or slightly inclined part of the road.
* Start by cycling at a moderate pace for four minutes.
* Once the warm-up is complete, go all out and pedal as fast as possible for 20 seconds.
* Recover by slow cycling for 10 seconds.
* Repeat this pattern of 20 seconds of high-intensity effort followed by 10 seconds of recovery for a total of 8 cycles (4 minutes).
* End the workout with a 10-minute cool-down, gradually reducing your pace.

cycling cardio
Try These HIIT Cycling Workouts To Increase Endurance! Image Courtesy: Adobe Stock

Read also: Indoor Vs Outdoor Cycling: What Should Be Your Choice?

3. Attack Interval

Attack intervals are designed to simulate the bumps and tempo changes encountered during competitive cycling. Here’s how to do an attack interval workout:

* Start with a 10 to 15 minute warm-up, gradually increasing your intensity.
* Find a route that includes a mix of flat roads and rolling hills.
* Start cycling at a moderate pace for five minutes.
* When you encounter a hill or slope, attack the hill with a high-intensity effort, maintaining a brisk pace until you reach the top.
* Once you reach the top, cycle back down the incline or at an easy pace on the flat section.
*Repeat this pattern of attacking hills and recovering on flats for a total of 5 to 10 intervals, depending on your fitness level.
* Finish with a 10-minute cool-down, gradually reducing your pace.

4. Hill Charge

are perfect for hill duty building strength and stamina. Follow these steps to perform a hill charge workout:

* Start with a 10 to 15 minute warm-up, gradually increasing your intensity.
* Find a challenging hill with a moderate to steep gradient.
* Start by cycling for five minutes at a moderate pace on flat terrain.
* Once you reach the base of the hill, climb the hill with maximum effort, focusing on maintaining a steady cadence and rhythm of breathing.
* Reach the top of the hill by cycling at an easy pace on flat or sloping terrain and recover.
*Repeat this pattern of charging up the hill and recovering on the flats for a total of 3 to 5 intervals, adjusting the intensity based on your fitness level.
* Finish with a 10-minute cool-down, gradually reducing your pace.

cycling workout
Bicycling up and down a hill can be an effective workout. Image Courtesy: shutterstock

5. Endurance Ride

While high-intensity intervals provide an effective way to boost your fitness, endurance riding is equally important for building endurance and improving overall cycling performance. Here’s how you can incorporate endurance riding into your routine:

* Choose a longer route or plan to spend a lot of time cycling.
* Start with a 10 to 15 minute warm-up, gradually increasing your intensity.
* Maintain a steady pace at a moderate effort level throughout the ride.
* Aim to cycle for 60 to 90 minutes, gradually increasing the duration as your fitness improves.
* Focus on maintaining good form, staying hydrated and giving yourself enough energy.
* Finish with a 10-minute cool-down, gradually reducing your pace.

So, get on your bike and get ready to push your limits and experience the thrill of outdoor cycling like never before!


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