Why Should Cyclists Do High Intensity Interval Training & How To Get The Most Out Of HIIT

HIIT or High Intensity Interval Training has become popular with cyclists in recent years. It claims to help riders get fitter despite doing shorter training sessions, but is it the magic bullet you need to get faster on the bike? Hank explains what HIIT is, what it's useful for, and, most importantly, can you do too much of it?

Do you use HIIT Training as part of your routine?

Not all exercises are suitable for everyone - there is no ‘one size fits all’ approach. As with any strenuous exercise, you should take into account factors such as your flexibility, strength and overall health to determine if an exercise is appropriate for you, and consult a doctor/physician before beginning a programme of exercise. Discontinue your exercise session immediately if you experience any pain, dizziness or discomfort.
Partaking in training sessions following GCN's video instruction is entirely at your own risk, and Global Cycling Network, its partners and its affiliated companies cannot be held responsible for any injuries which may occur as a result of these exercises.

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[ridekernow]

The HIIT timewarp, where 30 seconds HIT feels like 5 minutes and the 1 minute recovery feels like 10 seconds!

[neilwharmby]

HIIT is the only way I can keep boredom at bay on the turbo. No time for tedium when you're worried about where the next breath is coming from... 🥵
Seems to work well for me.

[ljadf]

A while ago HiiT and longer 20 minute max efforts were all I was doing, it made me fast, but I found I had "brittle fitness" in that a couple of days off the bike, and my artificially elevated FTP would drop significantly. I'm training for a 100k hills race now which means long slower efforts, which I'm finding challenging almost more so than the HiiT. In my experience, HiiT will get you fitter faster but has the side effect of putting the brakes on your fitness hard when recovering. Mix them with sweet spot and zone 2 (yawn) rides for the best will rounded effect.

[evanking]

The best racing season I ever had as a Masters ( Veteran) competitor was when I did short interval track workouts . That was in the 90s and early 2000s and was before the HIIT training took hold. Evidently I was doing HIIT before it became fashionable. I think HIIT sessions now benefit the older athlete extremely well.

[richcrompton]

Love including HIIT in my workouts. I’m an ex competitive swimmer so high intensity for short intervals is what I grew up on. Back then the adage was to learn how to swim fast, you need to swim fast! So we did sprints on a good chunk of our week’s sessions. Love it!!

[tommyorange]

I love your added sound effects while accelerating :)

[Lvdwoerd]

HIIT sessions that are definitely my favourite are Tabata sessions. 3 total sets of Tabata. 10 min warm-up, 1st tabata, 5-10 min recovery, 2nd tabata 5-10 min recovery, 3rd tabata, 10 min cooling-down.
The intensity of the tabata efforts, 20 seconds around or above 150% of ftp.

[frozenbean]

I love that Youtube decided to cap off this video of James telling us about intervals with the ad with that guy who tells you that doing cardio can't help you lose weight.

[edwindeuning]

I like doing high rpm hiits and bigger gear muscular endurance hiit. Also, off the bike core work with little bit of weights, strong abs and back so important for us older (55) riders.

[phillmuz]

I like the 40 20 from the video dan did a few years back, apart from the adverts kick in mid max effort so to re do that again without the adds would be good.

[Jefffunk]

These are definitely awesome i am a subscriber of the GCN training channel. How do you all feel about low cadance hight torque work.

[JimKJeffries]

At least twice a week I do sprints: as fast as I can get going until the next traffic sign, the following is a rest, repeat. Will usually do this for about 20 miles, however I ride over 300 per week as my daily.

[richardmiddleton]

That's actually NOT how you do HIIT. All out 30 second sprints would require at least 3 minutes rest before the next one otherwise you won't be able to go hard enough again or for as many reps. All you're doing is a fancy vo2 max session that will burn you out in no time! They have their place but absolute MAXIMUM once a week or as an opener before race day.

[stevemullin]

What type of training should I do if I’m training for a multi day long distance road ride....not race. I’m training on a recumbent trike to do the San Francisco to Los Angeles AIDS lifecycle ride next year...545 miles over 7 days. My trike is 37lbs base weight, triple cranks 44-32-22 and a 11-34 8 speed cassette. Want to build endurance and lose weight before next years ride.

[lydiacousineau]

I enjoy HIIT workouts, especially when I'm riding on my indoor bike. Can you make a video with recommendations on how to incorporate HIIT workouts in a rotation with other workouts for different goals? For example, what combination of workouts and rides are best to increase speed or improve endurance or loose weight?

[johnmac]

When I saw the "J Williams" sticker on the frame, I genuinely thought that's strange, who's bike has Hank borrowed?

[charlespackwood]

I think the hardest hiit workout is a 3x20 at threshold or 2x30.

[MOTORRAD_ONLINE]

Maybe I missed it... if not could you please make a tutorial video on how to build the bike stand at 1:40 ? Thanks!

[alfiepilkington]

200 watts for 5 minutes warm up
500 watts for along as I can
200-270 watts for around 1 minute to 1 and a half minutes

While session will last around 40 minutes then some sprints after 😁

[KazeyoYT]

is there a such thing as Seated Sprint? I'm not that confident standing up when sprinting