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Interval cycling, also known as interval training or HIIT (high-intensity interval training), is a popular exercise method that combines short bursts of intense effort with periods of low or moderate-intensity recovery. This style of cycling not only challenges your cardiovascular system but also improves muscular strength and endurance. Whether you are a beginner or a seasoned cyclist, mastering the art of interval cycling can greatly enhance your performance and ultimately lead to better fitness outcomes. By understanding the key principles and following some effective strategies, you can optimize your interval training sessions and achieve the best results in terms of stamina, speed, and overall performance. In this article, we will delve into the fundamental elements of interval cycling and explore various tactics that can help you maximize your potential on the bike.
You already know a new method of cycling training to help improve fitness, cardiovascular, health. It is the method of cycling Interval, also known as intermittent cycling, that allows for a longer training time at a high level of efficiency. So what is Interval cycling? How to get the best performance? Let’s find out with Thptlaihoa.edu.vn in the article below!
What is the Interval Cycling Method?
Interval method is a method of intermittent , discontinuous , repetitive exercise with a high intensity interval combined with alternating periods of rest to limit the amount of lactic acid in the body. higher.
With this method of cycling, the practitioner can choose a flat road about 10 km. At the beginning you can pedal at a fast speed if the average speed reaches about 25km/h and after 2 minutes you pedal and keep the speed 30km/h. Then, you continue to pedal slowly for 5 minutes to restore strength and need to keep a steady cadence.
Each such increase and decrease is called an Interval. Normally, when practicing, you can perform 3-4 Intervals and increase or decrease the number of Intervals depending on the strength of each person.
How to cycle Interval to the highest efficiency?
Focus on training intensity over frequency and duration
For the Interval training method, the decisive factor is the intensity of the exercise , not the frequency or duration like other methods.
A week – 2 training sessions and at least 48 hours apart
The time for you to practice Interval effectively is that you should recommend 2 Interval training sessions per week during peak training season. And in each training session should be at least 48 hours apart for the body to fully recover.
Only use the Interval method when cycling more than 800km
One important thing to keep in mind when conducting a workout if you’ve cycled more than 800km . Otherwise, it will easily lead to injury when performing. During Interval sessions, if you feel tired, you should stop. This will greatly help in the next training session being more effective and reducing the possibility of injury.
Each Interval exercise will usually last for about 15 – 90 seconds and perform anaerobic (anaerobic respiration) with intense intensity. However, some other Interval exercises can also last from 3 to 5 minutes, depending on the ability of each person to practice.
When choosing the right exercise time, you need to put in the effort. If you can’t keep up with the exercises, you can reduce the intensity but still maintain the same interval.
Note about rest and recovery time after interval sessions
After each exercise, you need to pay attention to the time for your body to recover between heavy Interval sessions. The next interval should be started when your heart rate and breathing are steady. And the recovery time will depend on the heavy or light Interval exercises.
Pay attention to your heart rate
The most important thing when doing Interval exercises is heart rate . If you have a heart rate monitor, keep an eye on your Interval training limit, and make sure your heart rate doesn’t exceed the maximum. For Interval cycling, the heart rate can fall within the allowable range of 80 – 90%. And the heart rate in a relaxed state returns to 60 – 65%.
Above is the article What is Interval cycling and how to practice Interval to the best effect? Hope this information will be useful for you in your practice!
In conclusion, interval cycling refers to a training method where individuals alternate between high-intensity intervals and periods of active recovery. This type of exercise has gained popularity due to its ability to effectively improve cardiovascular fitness, burn calories, and enhance overall performance. By incorporating interval cycling into a fitness routine, individuals can maximize their results and achieve their goals efficiently.
To get the best performance during interval cycling, several key factors should be taken into consideration. Firstly, it is important to determine the appropriate intensity levels for both the high-intensity intervals and the recovery periods. This can be achieved by setting target heart rate zones or using perceived exertion scales.
Secondly, proper warm-up and cool-down routines should be implemented to prepare the body for the workout and promote optimal recovery afterwards. These routines can include light aerobic exercises, stretching, and mobility exercises.
Furthermore, it is fundamental to vary the duration and intensity of the intervals to prevent plateauing and promote continuous improvement. This can be done by increasing the intensity, shortening the recovery time, or lengthening the duration of the high-intensity intervals over time.
Additionally, incorporating proper nutrition and hydration practices is crucial for optimal performance. Consuming a balanced diet that includes carbohydrates, proteins, and healthy fats will ensure that the body has the necessary energy and nutrients for both the workout and recovery. Staying hydrated before, during, and after the workout is also essential to maintain performance levels and prevent dehydration.
Lastly, listening to the body and allowing for adequate rest and recovery is vital. Overtraining can lead to reduced performance, fatigue, and increased risk of injury. Scheduling rest days and incorporating active recovery exercises, such as low-intensity cycling or stretching, will help the body recover and adapt to the training stimulus.
In conclusion, interval cycling is a highly effective method for improving fitness and performance. By considering factors such as intensity levels, warm-up and cool-down routines, interval variations, proper nutrition and hydration, and rest and recovery, individuals can optimize their interval cycling workouts and achieve the best performance outcomes.
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