How To Get The Most Out Of Interval Training

Do you want to up your cycling fitness? Do you have speed and power goals for the upcoming season? Cycling for hours but seeing no fitness gains immediately can be annoying and means you need interval training! In this video, Manon shares her top interval training tips to help you get fit fast.

00:00 Intro
00:38 What is interval training?
01:42 Training session warm-up
01:59 Cycling roads and routes
03:09 Get yourself hyped up!
03:44 Keep a consistent power
04:04 Make the most of the rest period
04:50 How hard is interval training?
05:37 Use your bike computer

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How useful do you find interval training? 🚲

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[gcn]

How useful do you find interval training? 🚲

[WarHammerWH]

Thank you great video. However I prefer doing intervals on the indoor trainer. That way I don’t need to deal with random elements that would disrupt the effort. I can concentrate 100% on the mental aspect of dealing with the intense effort.

[craighoover]

As a college student in the early 1970's I cycled to and from home to classes. It was downhill to school at first and then a flat thru downtown with stop lights and traffic to the college along the river at last. One particular section thru town I figured out that the lights were timed so I tried to race with the cars to make the lights without stopping. I really enjoyed this "chasing cars" and rarely caught flack from drivers. With a load of books on my back in a backpack this made the trips to and from school interesting and no doubt good for me. This was before "interval training" was part of my vocabulary and I was intentional in my training. The hill getting back to home was a real killer. Nowadays I sometimes sprint off of stops mandated by traffic lights when outdoors and on long straights when I get bored or start to feel a bit tired I "feather" one leg at a time for a count of say 8 pedal strokes and alternate back and forth. It usually takes a count of two strokes between to start on the other leg. Then I will resume normal pedaling and find myself quite refreshed. When indoors I do intervals once a week or so when I am not trying to fill up my zone 2 bucket.

[viffer]

I’d also add make sure you’re adequately rested and aren’t overtrained before going into a hard interval session, you’ll get more out of it. And don’t do back to back hard sessions, space them out a bit to give your body time to recover. BTW nice bike Manon, just peachy.

[sparx]

Love interval training, on the trainer or the road, I also cross train with running. It’s the best way to train with time constraints I’ve discovered over quite a few years. Great vlog.

[Gixerpilot]

4:57 love the Welshness slipping in ❤

[wjkronen]

Great video. Personally I like to do interval sessions indoors. Number one reason is safety since my location has seen an uptick in bikers being hit by impatient and distracted drivers, sadly.

[chrisridesbicycles]

I usually do my intervals indoor because that road without junctions or constant gradient does not exist in this hilly regions. I like 30/15 VO2max and the dreaded seated sprints out of low cadence.

[yokaidigital]

I use a bike trail that’s at a park by a local lake. I tend to focus more on my distance ride instead of how fast or slow my pace is. Great information in the video I appreciated it.

[GoldenKCampers]

I prefer to do the intervals on a stationary bike, and long rides on my road bike.

[rogersimmons]

Nice smooth roads. That counts Britain out!

[Kimberlietriracer]

I love interval training but I do them on hills. Doing them on flat ground seems like a dream.

[mikefj]

I live in NYC so these type of intervals are impossible to do so it’s all indoor for me but this vid was still informational for those who meet such conditions!

[johnfitzgerald]

2:59 Hand position makes a difference. When climbing up hills the upper part of the handlebars is where the hands suppose to be. The lower part is used for obtaining more speed usually on flat surfaces or downhill.

[interpreteprofesiona]

I’d love to see 3 different GCN presenters training 3 different amateur riders or beginners, with 3 different approaches and then seeing who has made the most progress.

[gtn]

Remind us never to ride with Manon again.. she's one fast rider 💨

[conteudoanimal]

Manon is professional cyclist as she works for GCN :-) ... make cycling as a living !!!

[CarnivoreDMD]

I’ve got a set course at a State Park that I can do 35min non stop Z2 loops or extended 45min out & back with hills which can be HIIT’s or Z2 slow climbs. Ideal for me and a big reason why I chose to live here. Lots of Mnt bike trails, hiking, camping, lake sports & runs-tri’s etc.

[yottagram]

Could you guys do a piece or shine a little light on "comeback training"? I've been out of the cycling game for 3 full months, due to injury, illness, kids, etc. Not sure how to get back in to a reasonable shape for an upcoming cyclingtrip to southern spain. I could go with Chatgpt but I've got more trust in GCN :)

[ridercanada]

Do them every spring to regain top end fitness that I lost over the winter when I was Zone 3/4.