How to do interval training outside?


It may sound easier than it is, but in practice doing an interval training outdoors is not at all that simple. Inside on the indoor trainer you can see from minute to minute what the goal is, you don’t have to take traffic into account and in erg-mode it’s all a matter of just pedaling. You don’t have this luxury outdoors, but with good preparation and these tips you can still do your interval training outdoors.


Make sure you know in advance where you are going to do your intervals and where the wind is coming from. High intensity intervals with the wind in your back is very difficult and dangerous with traffic. In addition, you don’t always have to do a perfect loop. For example, do the intervals on a stretch of road, where you ride back and forth or on a small course with less traffic. This may sound boring, but if you focus on what you are doing, you will find that you actually reach an extra depth when doing it.


Always make sure that you plan your intensity intervals and sometimes make the rest interval a little longer so that you don’t do them within city limits. Do not shorten the rest intervals, but be flexible with extending them. Only in short intervals with many repetitions in a row the precise execution of effort and rest are important for the training stimulus. This applies, for example, to 40/20’s 30/15’s and 50/10’s with 5 to 15 repetitions. Here it’s all about not fully recovering and then exerting yourself again. These kinds of sets, which often last around 10 minutes, should be attempted in their entirety. You will also notice that the intervals are often in the middle of the training. This is not really necessary and you can adapt them to your route, climbs and the wind direction. In general, you can without any doubt move very high intensity to the beginning and put lower intensity work in the end. Just make sure the body is sufficiently warmed up before you start your intervals.

sync with your THE BIKE COMPUTER

It may sound crazy, but back when bike computers weren’t as sophisticated as they are today, it was still possible to do an interval training. By just knowing what your zones are and remembering what the plan for the day is, it’s really not that complicated at all. You could even stick a note on your top tube with your zones. Of course, the bike computer is a really nice tool to help with this, but make sure you don’t do intervals on spots where you can’t because your Garmin says so.


Actually, this tip is especially suitable for more experienced cyclists. If you have been training to the letter of the training for some time, you can mimic the intensity a bit more, for example in a group ride. If there are long tempo/D2 blocks on the program, you can do them by doing some extra work in front without paying attention to the length of the intervals and the rest in between. Try this especially when you are more experienced and can feel and estimate what you are doing.


If you’re going out with someone else and you’re planning to do an interval training, make sure the other person knows that too. It is often assumed that the other person won’t do it anyway, but it is actually very fun and challenging to do interval training together. A training with sprints are perhaps better to do together than on your own. Just inform the other person well in advance, so that the intensity in the days before and after can be adjusted to the planned training.


A long quiet endurance training without intervals is often a good addition to short intensive work. The JOIN app also encourages you to do group rides, which the app takes into account before and after. Just make sure you have the right balance, because if you never do intervals, you’ll find that over time you won’t improve either.
With these tips in mind, you’ll just as easily take your training schedule outside. If you have more questions or are interested in any of our services, don’t hesitate to contact us. Or take a look at our JOIN app full of workouts and training schedules.