Cycling is a great way to improve your fitness, health and well-being. But did you know that cycling with different durations and intensities can have different effects on your body and performance? In this blog post, we will explore the benefits of varied duration and intensity cycling in workouts and how you can incorporate them into your training routine.
What is varied duration and intensity cycling?
Varied duration and intensity cycling means cycling with different lengths and speeds of intervals rather than cycling at a steady pace for the whole workout. It’s also known as interval training.
For example, you could cycle for 10 minutes at a moderate intensity, then cycle for 2 minutes at a high intensity, then repeat. Or you could cycle for 5 minutes at a low intensity, then cycle for 1 minute at a very high intensity, then repeat.
There are many ways to vary the duration and intensity of your cycling intervals, depending on your goals, fitness level and preferences.
Why is varied duration and intensity cycling beneficial?
Varied duration and intensity cycling have many benefits for your body and mind, such as:
Improving your cardiovascular fitness and endurance
Cycling with different intensities challenges your heart and lungs to work harder and adapt to different demands. This can improve your aerobic capacity, which is the ability of your body to use oxygen efficiently. Cycling with different durations also trains your muscles to work longer and recover faster, which can improve your endurance and stamina.
Enhancing your muscular strength and power
Cycling with high intensities activates more muscle fibers, especially the fast-twitch ones that are responsible for explosive movements. This can increase your muscular strength and power, which can help you sprint faster, climb steeper hills and accelerate quicker. Cycling with varied durations also stimulates different energy systems in your muscles, such as the anaerobic system that provides energy without oxygen. This can improve your muscular endurance and resistance to fatigue.
Burning more calories and fat
Cycling with varied intensities increases your metabolic rate, which is the rate at which your body burns calories. This can help you burn more calories during and after your workout, which can aid in weight loss and fat loss. Cycling with varied durations also keeps your body guessing and prevents it from adapting to a single stimulus. This can prevent plateaus in your weight loss and fat loss progress.
Boosting your mood and motivation
Cycling with varied intensities releases more endorphins, which are natural chemicals that make you feel happy and reduce stress. This can boost your mood and mental well-being, as well as lower your blood pressure and cortisol levels. Cycling with varied durations also adds more variety and fun to your workouts, which can keep you motivated and engaged.
How to design your own interval cycling training program?
If you’re looking for a way to spice up your cycling workouts, you might want to try interval cycling training.
Interval cycling training is a type of advanced cycling technique that involves alternating between periods of high-intensity and low-intensity cycling. Interval cycling training can help you improve your cardiovascular fitness, burn more calories, and challenge your muscles in different ways.
There are many ways to design your own interval cycling training program, depending on your goals, fitness level, and preferences. However, here are some general guidelines that you can follow:
Choose a duration for your workout
Depending on how much time you have and how fit you are, you can choose a duration for your interval cycling workout. A typical interval cycling workout can last anywhere from 10 to 60 minutes.
Choose a ratio for your intervals
Depending on how hard you want to work and how long you want to recover, you can choose a ratio for your intervals. A common ratio is 1:1, which means that you cycle at high intensity for the same amount of time as you cycle at low intensity. For example, if you cycle at high intensity for 30 seconds, you cycle at low intensity for 30 seconds. You can also choose other ratios, such as 2:1, 3:1, or 4:1.
Choose an intensity for your intervals
Depending on how challenging you want to make your intervals, you can choose an intensity for your high-intensity and low-intensity periods.
A simple way to measure your intensity is by using a scale of 1 to 10, where 1 is very easy, and 10 is very hard. For example, if you want to cycle at high intensity, you can aim for an 8 or 9 on the scale. If you want to cycle at low intensity, you can aim for a 3 or 4 on the scale. You can also use other methods to measure your intensity, such as heart rate or perceived exertion.
Choose a frequency for your workouts
Depending on how often you want to do interval cycling training, you can choose a frequency for your workouts. A typical frequency is two or three times per week, with at least one day of rest in between. You can also adjust your frequency based on your recovery and progress.
A sample HIIT cycling routine
To give you an idea of what an interval cycling workout might look like, here is a sample hiit cycling routine that you can try. This routine is suitable for beginners and intermediate cyclists who want to improve their fitness and burn some calories. You’ll need a bike (either a stationary bike or a regular bike), a timer (either a stopwatch or an app), and some water.
Warm up: Start by cycling at a low intensity (3 or 4 on the scale) for 5 minutes to warm up your muscles and joints.
Interval 1: Cycle at a high intensity (8 or 9 on the scale) for 30 seconds, then cycle at a low intensity (3 or 4 on the scale) for 30 seconds. Repeat this pattern for 5 minutes.
Rest: Cycle at a very low intensity (1 or 2 on the scale) for 2 minutes to catch your breath.
Interval 2: Cycle at a high intensity (8 or 9 on the scale) for 45 seconds, then cycle at a low intensity (3 or 4 on the scale) for 45 seconds. Repeat this pattern for 5 minutes.
Rest: Cycle at a very low intensity (1 or 2 on the scale) for 2 minutes to catch your breath.
Interval 3: Cycle at a high intensity (8 or 9 on the scale) for 60 seconds, then cycle at a low intensity (3 or 4 on the scale) for 60 seconds. Repeat this pattern for 5 minutes.
Cool down: Cycle at a low intensity (3 or 4 on the scale) for 5 minutes to cool down your body and heart rate.
Stretch: Finish by stretching your legs, arms, and back to prevent soreness and injury.
Congratulations, you’ve completed a HIIT cycling routine! Remember to drink plenty of water and rest well before your next workout.
Conclusion
Cycling with varied duration and intensity is a smart way to optimize your workouts and achieve your fitness goals. By cycling at different lengths and speeds of intervals, you can improve your cardiovascular fitness, muscular strength, calorie burning, mood and motivation. You can also prevent boredom and stagnation in your training routine. Try adding some varied duration and intensity cycling to your workouts today and see the difference for yourself!