Interval training is an efective choice if you're looking to enhance your power, endurance, and overall performance. 

Interval training involves alternating between high-intensity bursts of effort and periods of short recovery, allowing you to push your physical limits and improve your ability to ride faster and longer. If you're interested in high-intensity internals, try our article on HIIT workouts.

This guide discusses the science behind cycling interval training, examines various types of interval workouts, and offers practical and effective options for both indoor and outdoor cycling sessions. You'll also learn how to customize interval training to align with your specific fitness goals.

Interval Training for Cyclists

Interval training is a structured approach to cycling workouts that alternates between periods of high-intensity effort and recovery. Unlike steady-state rides, where you maintain a consistent pace, interval training pushes you to exert maximum effort for short bursts before allowing recovery time. This method is widely used to build endurance, increase power output, and improve overall cycling performance.

Intervals can be performed indoors on a stationary trainer or outdoors on the road. Indoor training offers a controlled environment where you can precisely hit target intensities without external variables like terrain or wind. Outdoor interval training, on the other hand, requires more planning and adaptation to environmental factors but can be just as effective with the right approach.

In the following sections, we'll explore how to execute interval training outdoors, including route selection, rest periods, and practical tips to maximize your workouts.

Route Selection

Before starting your workout, plan your route carefully. For example, consider the wind direction because, typically, high-intensity intervals are more effective and safer with the wind at your back. You don't need to stick to a perfect loop either. Instead, find a quiet stretch of road or a small course where you can ride back and forth. Although this might feel boring, it helps you concentrate on your intervals and achieve better results.

Rest Intervals

When doing interval workouts, it's important to stick to the planned levels of intensity. You can take longer breaks if you need to, especially if it helps you start each round feeling strong, but you shouldn't cut those breaks shorter. 

Being flexible is essential. In quick workout sets with several rounds, it's vital to do both the hard effort and the recovery properly to get the most out of your training. 

For example, in workouts like:

• 40 seconds of hard work followed by 20 seconds of rest or

• 30 seconds of effort with 15 seconds of rest, you typically repeat these 5 to 15 times. 

Just remember, you don't need to completely rest before jumping into the next round of effort!

Sync Your Rides

While modern bike computers can make your training more effective, it's important to use them wisely. In the past, cyclists did an excellent job by understanding how hard they were working and sticking to their training plans without relying heavily on our head units. 

That said, bike computers are useful tools, but don't let them dictate everything you do. Remember to use the "pause" button when needed, and always prioritize your safety over sticking strictly to what your head unit says.

Training 

For experienced cyclists who have been training regularly and are comfortable on their bikes, there's a good chance to mix things up a bit during rides. When you're riding with a group, you can push yourself a little harder at times without being strict about timing or how long to rest. This way, you can enjoy your ride more and still get in a good workout.

Training partners

When planning interval training with others, communicate your intentions clearly. It's often assumed that training partners won't join in on these efforts, but group interval sessions can be enjoyable and motivating. Communicate with your cycling buddies ahead of time to help them adjust their training intensity based on your plans.

Steady Endurance Training

Remember, interval training isn't the only way to improve your performance. Incorporating long, steady endurance rides can complement your shorter, more intense workouts. At JOIN, we encourage group rides and automatically adjust your training schedule to accommodate these sessions. 

How Interval Training Works

Interval training for cyclists consists of alternating periods of high-intensity effort with periods of lower-intensity recovery. This method is highly effective in enhancing your overall performance, including endurance, speed, and power. 

However, it's important to keep in mind that the science surrounding interval training is not fully established, resulting in a variety of differing advice from coaches and online resources. Let's take a look at some of the benefits that come from interval training. 

1. Increased VO2 max

Interval training is an effective method for enhancing your body's oxygen utilization during exercise. As a result, your muscles become more efficient at receiving and using oxygen during demanding workouts. This adaptation:

• Boosts your endurance

• Allows you to maintain a faster pace and 

• Helps delay the onset of fatigue. 

Simply put, including interval training in your routine can significantly improve your cycling performance,

2. Improve Anaerobic Threshold

When performing interval training, there's a point where your body starts producing more lactic acid than it can get rid of. This buildup can make your muscles feel tired and sore. 

One effective way to improve how your body handles this lactic acid is through interval training. 

As we've seen, interval training involves alternating between short bursts of intense exercise and lighter activity for recovery. By doing this, you help your muscles and heart get better at dealing with strenuous workouts. 

As a result, you can keep pushing yourself for longer without feeling as exhausted, leading to better overall performance and quicker recovery.

3. Improved Muscle Endurance

Fast-twitch muscle fibers are essential for promoting quick and explosive movements during high-intensity activities. These fibers are particularly important for cyclists, as they contribute to improved performance through improved efficiency and power output. 

With appropriate training, fast-twitch fibers develop the ability to generate force rapidly, enabling cyclists to tackle steep climbs and short sprints more efficiently. This adaptation in training not only improves overall strength but also enhances your capacity to maintain speed and control during challenging phases of a ride.

4. Increased Fat Utilization

As you begin to consistently perform interval training, your body gradually adapts to depend more on stored fat as its primary fuel source, even during the demanding high-intensity segments of your workouts. 

This shift in fuel utilization is particularly beneficial for cyclists. By becoming more efficient at burning fat, your body conserves valuable glycogen stores for when they're needed the most, enhancing your overall stamina. Additionally, this adaptation improves performance during longer rides and supports better recovery and sustained energy levels. 

Main Interval Types in Cycling

When it comes to interval training for cycling, it’s fair to say the science is far from settled, and subsequently, there are several differing opinions and methods out there. Below, we'll look at some popular types of interval training that cyclists often use to boost their performance. 

These training methods are designed to help improve both endurance and speed, making you a more efficient cyclist. Each type of interval training has its benefits and suggested ways to perform it, so it's important to pick a method that suits your personal goals and fitness level. 

High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is a dynamic workout approach where cyclists engage in short bursts of maximum effort, reaching between 85% to 100% of their capacity. 

These intense intervals typically last from 30 seconds to 2 minutes, followed by recovery periods ranging from 1 to 4 minutes. This structure is particularly effective for enhancing both speed and explosive power. 

For example, a cyclist may sprint all-out for 30 seconds, then transition to a moderate pace for 1 minute to recover, and repeat this cycle for a total duration of 20 to 30 minutes. HIIT workouts are time-efficient and stimulate the cardiovascular system, promoting significant improvements in aerobic and anaerobic fitness.

Sweet Spot Intervals

Sweet spot training focuses on cycling at about 89% to 93% of one’s functional threshold power (FTP), which represents a level just below the lactate threshold (the point at which lactic acid starts to accumulate in the bloodstream). 

This method is less intense than all-out sprints but allows for longer sustained efforts, typically lasting from 5 to 20 minutes. This type of interval training is highly effective for developing aerobic capacity and endurance while at the same time boosting speed. 

Cyclists can engage in sessions where they hold this sweet spot intensity for the designated duration, alternating with short recovery periods, improving their cycling performance without inducing fatigue.

Pyramid Intervals

Pyramid intervals are an interval training method designed to gradually increase the duration of work intervals before decreasing them, creating a pyramid-like structure within the session. 

For example, a typical sequence begins with:

• A 1-minute effort

• Progresses to a 2-minute effort, then a 

• 3-minute effort before reverting to 1 minute. 

This approach effectively enhances endurance and power, as it equips the body to handle longer efforts before slowly reducing the intensity. Pyramid intervals present a physical and mental challenge for cyclists, promoting adaptation and leading to improvements in stamina and strength.

Tabata Intervals

Not as well known, Tabata intervals are a form of ultra-short, high-intensity training that focuses on intensity. For example, the Tabata protocol may involve:

• Riding at maximum effort for 20 seconds

• Followed by just 10 seconds of rest, and 

• Repeated for a total of 4 minutes (or 8 sets). 

This highly challenging workout breaks traditional interval training norms by pushing the body to its absolute limits within a short timeframe. The relentless pace makes it particularly effective for improving sprinting ability and explosive power while also contributing to improved metabolic fitness. 

How to Do Cycling Interval Training

When adding interval training to your workout plan, it’s important to consider a few key points. These factors can significantly impact the effectiveness and efficiency of your training.

Interval Training for Beginners

If you’re a beginner cyclist looking to add interval training to your routine, start with short intervals. For example, 30 sec of hard intensity followed by 1 to 2 minutes of easy pedaling. Gradually increase the intensity and length as your endurance improves. 

Always warm up for 10-15 minutes before and cool down after your workouts to prepare your body and aid recovery. 

Factors to Consider As a Beginner

• Start slowly

• Warm-up and cool down

• Limit your frequency

• Use time or duration

• Rest and recover

Begin with 1-2 interval sessions each week to allow for recovery. Decide whether to measure intervals by time or distance and consider using a cycling app to track your progress. Ensure adequate rest between intervals, and when increasing your training, do so carefully; adjust either duration or intensity, not both at once. 

Top Tip: Pay close attention to your posture to reduce the risk of injury.

Intervals with a Power Meter

When you workout with JOIN, you'll notice that workouts typically prioritize power output over heart rate metrics. This allows for more accurate targeting of training intensity. Although heart rate training can be beneficial, it's important to listen to your body's signals and adjust your intensity slightly above or below your established heart rate zone as needed.

It's important to note that defining heart rate zones with rigid specificity may not be particularly advantageous. Unlike power-based training, which can provide detailed and exact guidance, heart rate training often requires a more flexible approach. Individual physiological responses can also differ greatly, making rigid heart rate zones less effective. 

Therefore, developing an awareness of your body and understanding when to modify your intensity can significantly enhance the effectiveness of your training sessions.

Intervals with Heart Rate

Many factors can affect your heart rate, like not eating enough, dehydration, lack of sleep, intense recent training, too much caffeine, and work-related stress. When you’re well-rested or take a break from training, you might notice your heart rate increase, even if the effort feels easy. Focus on how you feel instead of just the heart rate numbers. 

Each day is different, so don’t limit your heart rate to a specific point in an intensity zone. On tougher days, your heart rate might be in the middle of the zone, while on better days, it could reach the upper limits.

Factors That Can Affect Heart Rate

• Lack of eating

• Dehydration

• Coffee and alcohol

• Overtraining and 

• Stress

When power training, it’s important to keep a steady effort throughout your sets and to complete the planned number of reps. Start your first rep at a calculated pace. If you feel strong, you can increase the intensity and work towards the top of your zone. 

Note: For this reason, relying only on ERG mode during indoor cycling may not be the best choice. While ERG mode keeps a steady power output within a range, it can limit your ability to adjust the intensity on tough days or to push harder when you feel good.

Indoor Cycling Interval Training

Indoor interval cycling training is an excellent way for all levels of riders to enhance their cycling performance. The controlled environment of indoor cycling minimizes outside distractions, allowing you to concentrate totally on your workout. 

By utilizing structured and tailored interval training plans, such as those developed by JOIN Cycling, you can optimize your training sessions. These programs typically include varying intensities and durations, which help improve your endurance, speed, and overall fitness. 

Additionally, training indoors offers you the chance to consistently and accurately monitor your progress through metrics like heart rate and power output, promoting a more data-driven approach to your cycling. 

Outdoor Cycling Interval Training

When planning outdoor training rides, it's wise to choose your location ahead of time. For example, paying attention to the wind direction is important because riding with the wind at your back can be tempting but may lead to dangerous situations, especially as you near traffic. 

Keep in mind also that you don't always have to find a perfect loop for your route. If you find a quiet street or a small section, consider riding back and forth there. While it might feel a bit repetitive, this method allows you to stay focused on your training goals, which can help you see better results. 

Remember, everyone has different goals and styles, which might not match yours. To keep your training effective and avoid any confusion, chat with your buddies beforehand about what you want to achieve. 

How Long Should Intervals Be?

Choosing the right interval training plan is highly individualized and depends on several factors. Each rider has different goals, whether it's improving endurance, building strength, or getting faster, and this affects how their training is planned. 

A rider's experience level is also important; beginners often need a different approach than those who have been riding for a long time. For example, beginners might start with shorter, easier intervals, while experienced riders can handle longer and more challenging workouts.

Factors to Consider when Choosing Interval Training Length

• Experience

• Time and schedule

• Goals

• Fitness level and 

• Training environment

Time available for training is another consideration. Most riders, including myself, only have a few hours each week to ride, while others, like world tour riders, can dedicate their entire day to training.

The environment where you ride can also make a difference. For example, someone riding indoors might do a quick and intense workout, while those riding outside might adapt their sessions to different types of terrain and weather.

In the end, there isn't a "cookie-cutter" plan for interval training that works for everyone. Find a plan that suits your goals, lifestyle, and fitness level. Try our wide range of interval training plans to see which one feels right for you. 

Bike Interval Workouts

Below, you'll find four of our best interval training workout plans specifically designed to improve your cycling performance. These workouts focus on improving key aspects such as endurance, speed, and overall fitness, offering a structured and practical approach to promote performance. 

1. 6x 1-Minute Strength

This workout is designed to build muscular endurance and strength, particularly in your legs and core. By maintaining a low cadence (around 60 rpm) and staying seated, you engage slow-twitch muscle fibers and develop the ability to generate power efficiently without relying on momentum. 

This is especially beneficial for climbing, time trials, and sustained efforts where strength and stability are crucial. Additionally, the controlled, steady effort helps improve pedal stroke efficiency and overall riding economy.

Try this workout for free

2. Increasing VO2 max Intervals

This workout is designed to improve your VO2 max, which is your body's ability to use oxygen efficiently during high-intensity efforts. By progressively increasing the interval duration, you train your body to sustain power output for longer periods while adapting to higher levels of aerobic stress. 

The extended rest periods allow partial recovery, helping you maintain quality efforts throughout the session. This structure makes the workout particularly effective for building endurance, enhancing race-day performance, and improving your ability to recover between hard efforts.

Try this workout for free

3. 3x 15-Minute Tempo

This workout is designed to build aerobic endurance and improve your ability to sustain effort over time. By maintaining a steady pace for 15-minute sets with controlled recovery, you train your body to efficiently use oxygen and manage fatigue. 

The recommended cadence of around 90 rpm promotes smooth, efficient pedaling, reducing muscle strain and enhancing overall endurance. This session is ideal for developing pacing skills, improving cardiovascular fitness, and preparing for longer rides where sustained effort is key.

Try this workout for free

4. Sweet Spot 

This workout is ideal for building endurance and strength without excessive fatigue. Sweet spot training (riding at a high tempo just below your lactate threshold) strikes the perfect balance between intensity and sustainability, making it one of the most effective ways to improve aerobic capacity and muscular endurance. 

The 16-minute intervals challenge your ability to sustain power over time, which translates to better performance in long rides and races. The 10-minute recovery ensures you can complete both efforts with quality, reinforcing adaptation and progress.

Try this workout for free

Do Pro Cyclists do Interval Training?

Yes, pro cyclists perform interval training, but not as frequently as you may think. Typically, 1 or 2 workouts each week are focused on long, steady endurance rides, which may include short bursts of intensity depending on the course and riding buddies. Other sessions, however, are designed around targeted intervals to improve performance.

Interval Training that Automatically Adjusts to Your Schedule

Want to make your interval training smarter and more effective? JOIN takes the guesswork out of structured workouts by adapting your training plan in real-time based on your progress, fatigue levels, and goals. 

Whether you're aiming to improve endurance, boost power, or sharpen your race fitness, JOIN ensures every session is optimized for maximum performance and recovery. 

• Personalized Interval Workouts: Get tailored sessions designed to push your limits without overtraining.  

• Adaptive Training Plans: JOIN adjusts your workouts dynamically based on your fitness level and recovery.  

• Prevent Burnout & Injury: Smart recommendations help you balance hard efforts with proper recovery.  

• Stay Motivated & Consistent: No more second-guessing; JOIN keeps your training on track with expert guidance.  

Try JOIN for free now