Incorporating longer intervals of 5 to 20 minutes can be the key to a higher level of fitness, regardless of what your specific goals are. For some reason, however, there is a reticence to the idea of longer intervals. Here are six reasons why you should teach your riders to love longer intervals in high Zone 3 to Zone 4.
Bill Pierce’s challenging profile “Strong Start or Fast Finish” is a series of intervals that either start off “very hard” and slightly back off to “hard,” or start off “hard” and build to “very hard.” We got a great question asking whether this was too much time spent in Zone 5. This article should clarify how much time a rider should be able to spend above threshold. Hint: The answer is it depends!
This is an interval profile consisting of five loops. The songs use the chorus to dictate when you stand and push, so it will satisfy even the pickiest of participants who like to move in and out of the saddle! All of the songs have “Go!” in them; know the songs in advance so you can use the lyrics to motivate your riders.
In part 1 of our continuing series on how to incorporate longer intervals, I discussed why these intervals are so important and gave six reasons you should teach your class to love these longer efforts, especially if they are used to high-intensity intervals of less than 3 minutes. In part 2 we’ll look at one of the prime reasons longer intervals are so crucial—preparing for FTP testing. I discuss the different kinds of FTP testing, who should and should not take part in the 20-minute test, and what to do instead.
While putting the finishing touches on a power profile for ICA, I put myself through the workout so I can experience the entire training session at the desired intensity. The two times I’ve taught it I obviously couldn’t be at that effort and teach it effectively, and I can attest that it’s a good one! I uploaded the training file here and challenge everyone to analyze—or guess—the training objective.
Threshold training refers to exercise intensity designed to raise the lactate threshold (LT), a high, sustainable intensity. Even a student who never ventures outside will benefit from training to raise LT; working harder helps burn more calories during the class, as well as afterward. Learn how and why you should be doing threshold intervals in your classes.
The Indoor Cycling Association is embarking on an interval education series that will highlight the fact that not all intervals are created equal. Written by Jennifer Sage, founder of ICA, and Jennifer Klau, Ph.D., we will start the series with a primer on exercise physiology, and then dive into intervals of every stripe. But first…take this important, short quiz to test your knowledge of intervals.
This article from our archives points out some of the misuse of high-intensity training in the indoor cycling world (and the fitness world in general) and gives some advice to keep the plethora of information being blasted to the masses in perspective. Remember: Real Training. Real Cycling. Real Results. All beautifully packaged in a fun wrapper.