When it comes to maximizing your cycling performance, High-Intensity Interval Training (HIIT) bike workouts can boost your fitness to new extremes. 

Whether you're new to cycling or an experienced lifelong cyclist, HIIT is an effective way to improve speed, endurance, and overall cardiovascular health in significantly less time than traditional training methods, such as endurance training.

In this guide, we'll explore the best HIIT bike workouts, ranging from quick 15-minute sessions to more intense, longer routines. You'll learn how to choose the right workout based on your goals, understand the science behind HIIT cycling, and discover how to incorporate these workouts into your weekly training plan. 

HIIT Cycling Explained

High-Intensity Interval Training (HIIT) is a simple yet effective approach that combines short bursts of intense cycling, ranging from 5 seconds to 5 minutes, with brief recovery periods. This alternating cycle maximizes fitness gains, making it particularly suitable for cyclists seeking quick and impactful results.

HIIT: How To Get Started With Interval Training

High-intensity interval training (HIIT) may seem straightforward; just follow the instructions, and you should be fine, right? However, it’s not always that easy. Even experienced cyclists sometimes struggle with interval training. Below are some tips and tricks to ensure you get the most out of your interval workouts.

Choosing the Right HIIT Workout

Selecting the right High-Intensity Interval Training (HIIT) workout is essential, as it directly correlates intensity and duration with your training goals.

A well-structured HIIT plan reduces the risk of overtraining and injury while promoting steady progress over time. This careful approach allows you to push your limits without risking your overall health, ultimately resulting in improved performance in the saddle.

Additionally, customized HIIT sessions effectively target the specific muscle groups and energy systems you use during your rides. This focused approach maximizes training efficiency, resulting in significant improvements in cycling performance. By aligning the intensity of your workouts with your training goals, you can drastically improve recovery and effectiveness on both short and long rides.

Preparing for HIIT

It may seem obvious, but many people skip reading training instructions. Sometimes, riders simply export their training data to programs like Zwift or their head unit, which isn't always necessary.

Initially, you might write your performance zones on a piece of tape and stick it on your bike. However, after a few workouts, you'll likely memorize your zones. Taking this small step can save you time, allowing you to focus on your workout instead of spending the same amount of time exporting a file to your device.

Remember to keep your training goals in mind. For example, if you're focusing on sprint training, the average speed over the entire workout won't reflect your primary efforts.

Warming Up for HIIT

The purpose of a warm-up is to get your body ready for the workout. This is super important for sessions where you need to give it your all from the start, like a HIIT workout. 

Keep in mind that training isn't just about doing your absolute best every time; it's about training effectively. So, when you start, take it easy for the first few minutes and gradually increase your effort. 

Depending on the workout and other factors like the weather, a warm-up of about 5 to 10 minutes is typically enough before you dive into your HIIT workout.

Training Zones for HIIT

Training session intensity is categorized into specific zones, which are determined by your threshold heart rate or Functional Threshold Power (FTP). This threshold can be assessed through an exercise test conducted in a sports lab or by performing a self-administered 20-minute Join test. 

For experienced cyclists, their heart rate limits usually stay the same. However, beginners often find that their heart rate limits improve after a few months of regular training. It's also important to remember that as people get older, their maximum heart rate tends to go down.

In terms of power metrics, the primary training goal is to enhance your FTP. 

Top Tip: We advise performing a 20-minute FTP test every 2 to 3 months. Additionally, if accessible to you, an annual lab exercise test is beneficial, as it offers a comprehensive health evaluation far beyond measuring your power output.

Readiness

When performing high-intensity interval training, it's essential to listen to your body instead of solely concentrating on power output and to take heart rate into account. 

For example, factors like:

• Lack of sleep

• Stress

• Busy schedules and 

• Alcohol can all affect your heart rate, making it a less reliable measure of training intensity. 

On the other hand, power output provides a more accurate assessment of both training intensity and energy system activation. The goal is to train at the appropriate power level rather than aiming for a specific heart rate.

Heart Rate

When you're feeling low on energy, dehydrated, sleep-deprived, or stressed, it can significantly impact your heart rate. Interestingly, on days when you are well-rested or haven't exercised much, you might notice that your heart rate increases, even if the workout feels easy. 

It's important to pay attention to how your body feels first and then check your heart rate. Since every day is different, don't worry if your heart rate isn't exactly in the middle of your target zone. On more challenging days, your heart rate may settle somewhere in the middle, while on days you're feeling good, you might find yourself closer to the higher end.

In JOIN Cycling, workouts are typically characterized by power metrics rather than heart rate measurements. This focus on power training means that when using heart rate as a guide, it's essential to listen to your body's signals and adjust your intensity within the heart rate zones accordingly. 

Bear in mind creating "rigid heart rate zones" in workouts may not be practical for heart rate-based training. In contrast, "power-based training" allows for more detailed and precise workouts.

Don’t Forget To Cool Down

After completing an interval training session, it's important to avoid stopping suddenly. We highly recommend spinning for at least five more minutes using a lighter gear. This "active recovery" helps clear lactic acid and other waste products from your muscles, especially after high-intensity workouts. 

Top Tip: If you're worried that this cooldown will affect your Strava averages, a practical solution is to turn off your Garmin or Wahoo devices during the cooldown.

Evaluating Your HIIT Workout

Understanding your training metrics is crucial for effective workouts. For example, if your heart rates fall outside the specified zones but your perceived exertion and power levels are normal, there could be valid reasons for this difference such as fatigue, illness or lack of sleep. 

Another example would be sprint training, where the emphasis is primarily on speed and power output rather than specific heart rate targets. The reason is that the duration of these sprints is generally too short for the heart rate to be a meaningful metric.

On the other hand, during longer endurance training sessions that include tempo intervals, examining the relationship between power and heart rate can provide valuable insights. By comparing these metrics to similar workouts from previous sessions, you can better assess your progress.

Is HIIT on the Bike Effective?

Nowadays, with so many experts sharing their views on everything from aerodynamics to FTP, it can be hard to know what's true. To help clear things up, let’s look closely at what scientific research and studies show. By focusing on facts and evidence, we hope to make the topic easier to understand, steering away from guesses and opinions.

What Does the Science Say?

A recent study published in the National Library of Medicine has demonstrated that performing short bursts of high-intensity training multiple times a week can be more effective for endurance improvement than longer sessions conducted less frequently. 

In this study, recreational cyclists participated in 2 to 3 high-intensity interval training (HIIT) sessions per week over ten weeks. Significantly, these cyclists achieved comparable endurance gains to those who trained for nearly 7 hours per week at a lower intensity.

The research involved a rigorous cycling test, where participants cycled at 50% of their VO2 max for 3 hours. Key metrics such as heart rate, oxygen uptake, and lactate levels were measured to evaluate fatigue and performance. Both the HIIT group and the low-intensity training group demonstrated similar improvements in these areas.

Additionally, HIIT not only enhances maximal capacity but also strengthens submaximal performance. The essential takeaway is that a reduced volume of high-intensity training can produce endurance benefits similar to those gained from longer, lower-intensity sessions.

HIIT and Endurance: How Much Do You Need

Contrary to popular belief, you don't necessarily need extensive endurance training to boost performance. Focusing on the intensity of your workouts often produces better results than simply extending their duration. However, achieving a balance of both high-intensity and low-intensity workouts is optimal for improvement.

Recent research suggests that endurance training may be overstressed, particularly for cyclists who are not yet highly trained. A combination of high-intensity training (HIT) and low-intensity training (LIT) can lead to more effective outcomes.

Impact of Cycling Workouts

Both HIT and LIT play a role in improving your body's "durability." In simple terms, durability refers to your ability to maintain performance over time without falling victim to fatigue. Notably, VO2 max, which is a key metric for assessing aerobic capacity, benefits mainly from HIT. 

On the other hand, VO2 max itself may not directly correlate with durability, but HIT still provides significant improvements to overall fitness.

Factors influencing durability include:

• Lactate levels

• Heart rate

• Breathing rate

• Stroke volume (the volume of blood pumped by the heart)

• Perceived exertion.

Ideally, look to incorporate 2–3 HIIT sessions per week featuring intervals lasting 3–7 minutes, with recovery periods approximately 75% of the interval length. Begin with 15 minutes of high-intensity effort in the first week, gradually increasing to 30 minutes per session, including warm-up and cool-down.

For boosting endurance, longer, low-intensity rides, such as a 3-hour session with minimal heart rate fluctuations, are beneficial.

Best HIIT Bike Workouts

Below, we’ve selected three of our top high-intensity interval training (HIIT) workouts to help you boost your cycling performance. These workouts are designed to improve your endurance, speed, and overall fitness, providing an effective way to elevate your cycling capabilities.

1. Flamme Rouge

HIIT Cycling Stage 1

This Vo2max workout with short micro intervals kind of mimics the washing machine of a final kilometer.

HIIT Cycling Stage 2

The intensity builds up before you do a short 10 seconds effort. You do 4 of these minute efforts with only 20 seconds in between.

HIIT Cycling Stage 3

The last 10 seconds is not an all out effort, because then you won't be able to pull off 4 repetitions. You do not need to do the efforts out of the saddle. Just keep accelerating in the saddle.

Try this medium-intensity HIIT bike workout for free on the JOIN app.

2. Anything Goes

HIIT Cycling Warm-Up

This workout includes a thorough warm-up followed by a series of challenging intervals.

HIIT Cycling Stage 1

It starts with 3 reps of 6-second sprints to simulate speed. 

HIIT Cycling Stage 2

Next comes 2 minutes of VO2 max efforts, which focus on improving aerobic capacity. This is followed by 4-minute threshold intervals designed to increase anaerobic endurance.

HIIT Cycling Stage 3

To finish off, an 8-minute tempo block is incorporated, pushing towards the finish line.

Try this classic HIIT cycling workout.

3. Madness Short

HIIT Cycling Stage 1

This workout begins with a 4-minute threshold segment to build endurance.

HIIT Cycling Stage 2

Next is followed by 40-20 intervals of 40 seconds of effort and 20 seconds of rest.

HIIT Cycling Stage 3

This stage you'll perform a 7-minute tempo interval enhances speed and stamina. 

HIIT Cycling Stage 4

For the final push, you’ll do 4 sets of 10-second sprints for maximum power output, culminating in a 5-minute all-out effort to test your conditioning. 

Try the 'Madness Short' HIIT bike workout for free.

Options for HIIT on Bike

If you're new to HIIT cycling, it's essential to choose the right equipment that aligns with your fitness goals and preferences. The type of bike you select can significantly influence your workout and its effectiveness. 

Stationary Bike

Stationary bikes are an excellent choice for beginners. They provide a low-impact workout that helps ease you into the demands of HIIT while reducing the risk of injury. By using a stationary bike, beginners can gradually build their endurance and strength without the joint stress associated with running or other “high-impact” activities. 

Recumbent Bike

Recumbent bikes offer different advantages over stationary bikes, particularly in stability and comfort. Their larger seat and lower weight distribution make them ideal for those with balance concerns, such as seniors, those recovering from injury, or those with mobility issues. The reclined position reduces strain on the back and joints, which promotes longer and more enjoyable workouts. 

Spin Bike

One of the standout features of a spin bike is its ability to allow riders to change positions quickly, including the option to stand up during a workout. This ability not only makes the ride more dynamic but also contributes to greater calorie burn, as engaging more muscle groups increases the intensity of the exercise. 

What Is the Best Interval Length for HIIT?

When determining the correct length for HIIT, there is no "one-size-fits-all " approach. Each individual's needs and abilities can vary greatly, so it's important to tailor your HIIT cycling program to align with your fitness levels and specific goals.

Factors such as your current endurance, strength, and cycling experience plays a critical role in how you structure your training. 

For example, a beginner may benefit from shorter, less intense intervals, while a more advanced rider might require longer, more strenuous sessions to continue making progress. Additionally, your goals, whether they involve improving cardiovascular health, enhancing speed, or preparing for an upcoming event, should dictate the length and intensity of your intervals.

In short, a well-designed HIIT program should be flexible enough to adapt to your evolving fitness levels while allowing for adjustments based on your performance and any new targets you set for yourself.

Is a 20-minute HIIT Workout Enough for One Day?

For beginners, 20 minutes per session, a couple of days each week, serves as a solid foundation to develop base fitness and initiate fat burning. Include a variety of workout types into your routine and gradually increase the intensity and duration of your HIIT) workouts. 

Can You Overdo HIIT Training?

A recent study has revealed that untrained individuals are susceptible to oxidative stress. This condition occurs when there is a dangerous imbalance between free radicals (reactive molecules that can harm your cells) and the body's natural antioxidants that fight them off. 

After performing a HIIT session, your body's antioxidant systems generally work to eliminate these harmful free radicals within a 24-hour window. However, if HIIT is performed excessively, the constant strain can hinder recovery, especially for inexperienced riders.

For cycling, dealing with oxidative stress is critical, as it can negatively impact endurance and long-term performance. 

How To Avoid Overtraining

On a bike, overtraining with HIIT is difficult to do, but it is possible. Below are five quick tips to prevent HIIT overtraining 

1. Listen To Your Body

Pay close attention to your performance during workouts. If you notice a significant decline, it's a clear sign to either stop or reduce the intensity of your session. Consistently failing to meet your performance goals may indicate that it's time to reassess your training regimen.

2. Rest Days

Dedicating specific days for rest or active recovery is essential. This practice helps your muscles and cardiovascular system recover effectively, reducing burnout and oxidative stress.

3. Monitor Recovery

Monitor recovery metrics like heart rate variability (HRV). If these metrics show significant changes from your usual levels, it may be advisable to reduce the intensity of your HIIT workouts and give your body more time to recover.

4. Workout Progression

For beginners, it's essential to avoid diving into the most intense workouts straight away. Rather, gradually increasing the intensity allows your body to adapt to the rising workload, reducing the risk of fatigue and injury.

5. Variety 

Combining HIIT sessions with lower-intensity rides, such as those in Zone 2, can help balance overall stress on your body while boosting performance.

While the risk of overtraining with HIIT on a bicycle may seem low due to its low-impact nature and the body's natural response to fatigue, it's important to continually monitor your recovery and performance. Doing so will ensure you maximize the benefits of your training while minimizing unnecessary stress on your body.

Can You Lose Weight With HIIT Cycling?

Yes, HIIT has been shown to be an effective training method for fat loss, supported by various studies. 

Metabolic Health

A recent study emphasized the benefits of (HIIT for both body fat reduction and metabolic health. Over 12 weeks, participants who engaged in HIIT experienced greater body fat loss compared to those who followed a traditional moderate-intensity exercise plan. The research indicated that HIIT might be more effective due to its capability to continue burning fat even after the workout has ended.

Weight Loss

Another study examined the outcomes of traditional steady-state cardio versus HIIT on weight loss. The findings showed that both groups experienced weight loss; however, participants in the HIIT group were able to maintain more lean muscle mass. 

Fat loss and HIIT

Finally, a study published in PubMed found that individuals who incorporated HIIT into their fitness routines experienced significantly greater reductions in subcutaneous fat compared to those who engaged in traditional aerobic exercises. Simply put, HIIT is a great way to lose weight, particularly for those time-crunched athletes.

Get the Right HIIT Workout for You (and your schedule)

At JOIN, our HIIT workout programs are designed to help you gradually enhance your endurance, allowing you to see measurable progress over time. Users have reported significant improvements in their speed and endurance after engaging with the JOIN program.

Our approach is highly flexible, making it easy to incorporate workouts into even the busiest schedules. The program adapts to your current fitness level and availability, ensuring that each session is both challenging and manageable, tailored to meet your individual needs.

To get started, you can take advantage of a FREE 7-day trial. This opportunity allows you to experience firsthand how JOIN can improve your and overall performance.