Top 5 Cycling Workouts

While any riding will help there are some workouts that are more effective than others. Some rides are to get your ready to train. Others are to help you recover. But there are certain key workouts that require a lot of effort and payoff with big improvements. Spring is just around the corner so here are the top 5 workouts that will improve your speed, endurance and help burn the winter pudge by spiking up your metabolism.

 Warning: As with any exercise program, check with your doctor to make sure it is safe for you to do intense exercise.

 Velmax Intervals

 These are power based intervals I created based on research on increasing VO2 max and thresold power. To do these properly you will need a power meter and have tested your functional threshold power. These are among the hardest intervals I have ever done so if you have less than a year of training under belt or are coming off a layoff, don't do these as you will probably throw up if done correctly.

 The performance gains from these are quite rapid so the prescribed intensity is for the first time you do these intervals. Usually each workout you will increase either the number of intervals or wattage you do them at after the first workout.

 Warmup 15-20 minutes

 Velmax intervals

 30 seconds at 135% of FT power / 30 seconds easy Repeat until you can't sustain the wattage.

 As wattage flucuates I would usually set a target and when you can't sustain 10-20 watts below that level the workout is over.

 For example, if your threshold is 300 watts then your Velmax target for your first workout is 405 watts. It's okay to go above but don't drop below 400. When you can't keep it above 395 watts, the workout is over and cool down. The first time you do these it is common to only get 15-20 repeats. Keep the same wattage target until you can get over 30 repeats. When you can up your wattage for the next workout by 10-15 watts.

 Athletes I work with have gone from averaging 400 watts for 18 intervals to 450 watts for 31 intervals in just 3 weeks. This translates into increased higher sustainable power, higher sustainable heartrates and better recovery ability from hard efforts.

 The reason they work so well is that the 30 second work period really drives the heartrate up but the 30 second recovery isn't enough for your heartrate to come down much. With each interval your heartrate and oxygen useage keeps going up until you hit your Vo2 max. The recovery time is enough for your legs to clear a bit allowing your to do more work than you could if it was continuous. This allows you to accumulate a lot of time at your maximum oxygen capacity eliciting a rapid improvement in your cardiovascular system. While very effective, I once again to not try these if you aren't used to intensive training.

 Tabata intervals

 Tabata intervals are named after the doctor who did the research into the effectiveness of short high intensity intervals versus longer, moderate exercise. Tabata describes the interval protocol. 20 seconds work/ 10 seconds rest repeated 8-10 times. Dr. Tabata's research showed these intervals to be the most effective for eliciting improvement in both the aerobic and anaerobic system.

 The key is the maximal efforts with shorter recovery periods. Incomplete recovery leads to an increase in oxygen debt leading to and improved ability to process oxygen. In a six week study these intervals done 5 days per week increased VO2 Max by 13 percent, aerobic capacity by 14 percent and anaerobic capacity by 28 percent. This is with only 20 minutes of exercise a day including warmup and cool down.

 20 seconds hard / 10 easy spinning X 10 repeats = 5 minutes of hell

 Then ride easy for 5 minutes and do it again.

 Gauge you effort level " based on your current fitness level. If you are new to cycling or just getting back into go about 80% instead of all out. If you have been training regularly give each 20 second interval a 100% effort. Don't try to pace yourself, just attack each interval like its the last in the set.

 If you are using a power meter you want to target 150% of your functional threshold power for the 20 second hard efforts. When you start do just one set of intervals but as your fitness increases you should increase the number of sets you do.

 4 X 4 intervals

 Norweigian researchers Hoff & Helgerud have found you can get better increases in cardiac output from frequent high intensity exercise than longer but less intense training. The basis of Hoff & Helgerud's endurance training theory is the 4? interval. This means 4 intervals of 4 minutes each, at 85-95% of HR max (for top endurance athletes between 90-95% of HR max), with low-intensity breaks of 3-4 minutes. This is training which is meant to give the biggest increases in VO2max " which according to Hoff & Helgerud is the deciding factor for endurance (something I only partly agree on but anyway).

 The theory is based on training the heart at maximal Stroke Volumes to expose it to maximal shear stress - conditions which are only reached at the highest heart rates. Why 4 minutes? Apparently it takes over 2 minutes for the heart to reach maximal stroke volume under these conditions, so you need to keep working for a longer period of time in order to get maximal training effect here. They have found that intervals that last longer than 4 minutes usually mean a drop in intensity and are therefore less effective.

 The researchers had the athletes doing multiple days in a row of just 4? intervals (up to 18 sessions in 14 days) with 2-4 weeks of lower volume training to facilitate recovery, while still maintaining the gains without as much work needed. On average subjects saw a.5% improvement per workout.

 The experiments have led to large increases in VO2max, up to 10% increase in the course of the experiment for already highly-trained athletes. If you are training with a power meter or heartrate monitor do the intervals as follows: Warmup 15-20 minutes. 4 min at 120% of your threshold power at high cadence 100-110rpm or build to your maximum heartrate from the fitness test.

 - Recover for 4 minutes
 - Repeat for a total of 4-6 times.
 - Cooldown for 10-15 minutes

 Muscular endurance intervals

 This workout is good for increasing force development. Putting out a lot of power is the combination of pedal cadence and gear selection. Aerobic conditioning and pedaling drills will let you spin, and this workout will help you be able to do it in a bigger gear. This workout is great because it works the cardiovascular system and really works the legs. In time your legs won't get as tired from sustained hard efforts.

 While doing the low rpm intervals focus on being smooth and relax your upper body. If you have knee problems switch to higher cadences until your knees don't hurt.

 Do this workout twice a week with at least two days between workout as your legs will take longer to recover from this workout than higher candence aerobic riding.

 Warmup 15 minutes building up top end of your aerobic range (90% of your average heartrate from your fit test) Cadence 90-100 rpm.

 Work set 5 X 10 second stomps with 3 minutes recovery between efforts (choose a hard gear, slow to walking pace and then stomp on the pedals trying to accelerate as hard as you can for the 10 seconds). 5 minutes easy riding after the stomps followed by 10-30 minutes at 70 rpms at the top end of your aerobic zone. (If you are using a power meter this will be 85-90% of your Functional Thresold wattage). Cooldown 10 minutes easy spin to clear the legs and gradually bring down the heart rate.

 Threshold intervals

 Your Functional Threshold (FT) for practical cycling purposes is the maximum heart rate or power you can sustain for about an hour. The higher your threshold power the faster you can go for a sustained period without having your legs blow up on you. Very simply, the way to raise your anaerobic threshold is to ride at your threshold heart rate or power for progressively longer periods. These are hard but effective. If you have done the fitness test you will have calculated your anaerobic threshold heart rate and/ or power if you have a trainer or on-bike meter that measures wattage.

 Start with 2 X 10 minutes at your threshold heart rate with 5 minutes recovery between intervals.

 Each week increase the amount of time of the intervals by 2 minutes until you are up to 20 minutes each.

 To increase from there look to add a third interval or multiple days of threshold intervals in a row. This can be very taxing but when you recover from the workouts you will be stronger.

 Mixing it up

 While you will get your biggest improvements in fitness from high intensity workouts there is still a need to longer and easier rides. While you can build great endurance performance with the workouts listed above, if the events you do are long (ie. over 2 hours), you need to get your body used to spending that kind of time on a bike. As well, lower intensity rides are great in promoting physical and mental recovery. Sometimes it's hard to push yourself hard enough to get the training benefit from intervals because of mental burnout, so mixing up your training is a great way to keep fresh mentally and keep progressing physically. 

An Insanity Workout Review - Are You Ready For Insanity

Shaun T is the developer and trainer of one of the most difficult workouts out there: Insanity. If you want a hard body in sixty days than this workout is what you are looking for but, be prepared for a workout that makes you swim in your own sweat. This workout takes a lot of will power and you must enjoy a challenge. If you fit the picture, then Insanity is for you! In the Insanity Workout your body offers the resistance needed to perform the exercise therefore, you do not need weights. It focuses on interval training for weight loss. Interval training workouts provide you a high intensity total body workout. Maximum results, in minimal time. What is most enjoyed by those that practice the Insanity Workout is that you don't have to run to a gym, you can do the exercises at home at just one hour a day. It is said that this will test your limits both mentally and physically.

 Insanity is not for the faint of heart or for the person that is lazy. If you want to take you body to its highest condition than you have to be mentally alert and ready.

 Shaun T starts Insanity by testing your limits. You will burn fat with intense sweat inducing cardio and lower body exercises. You will build lean muscle as you sculpt your body with strength training. Once a week you are at ease with cardio recovery. There are intervals of cardio and core exercises for rock hard abs. This takes you through one month of the Insanity Workout and you can rest as you get ready for the second month. Your legs will be pushed to the max with very intense power and plyo. Shaun T does not let up; he will push to the very limit with the top cardio and abs workout.

 The Insanity Workout does not just concentrate on the workout program alone, although it is an intense program. Shaun T also recommends a healthy and nutritious diet. A healthy and nutritious diet is an important part of any exercise regimen, but the Insanity Workout requires healthy nutrition because of its intensity. Healthy nutrition consists of all of the proper minerals and vitamins needed to survive the tough and hard workouts designed into the Insanity Workouts program.

 Are you ready for the Insanity Workout program? To be ready for the Insanity Workout, let's reiterate; you need to be strong and healthy both physically and mentally, you need to have strong will power, most of all you have to be eager to take part and not be lazy. 

Six Ways to Make Your Workouts More Pleasurable

Most of us when we go to work out can be very motivated going into the day's activities, or we there are days when we just want it to be over. On those days we might look for excuses to skip that day, but when we do we probably feel guilty because we know that little twinge in the calf wasn't enough to cancel the workout. Finding ways to keep us motivated on a daily basis will make things a lot easier, and perhaps it's a matter of finding ways to make them more fun.
Therefore, whether you're an old hand or on a beginner workout schedule, we have come up with a few ways that you may put fun into fitness:
1. Do it with a friend. If that person is as committed as you are, you won't want to let them down by being the one not to show up, and your friend probably won't either. There probably isn't a single motivating factor more important than not wanting to let someone else down.
2. Write your accomplishments down. We love to keep statistics on a number of different things, so why not chart your fitness accomplishments? It will be fun to see your numbers on your times or maximum lifts go up, and soon you will look forward to marking down your latest accomplishment.
3. Read or listen to audio books. There are virtually hundreds of free podcasts available, and there is certain to be several on topics you love. Then when you are exercising you will at the same time getting into some interesting topic, and the time will fly by.
4. Group classes. I have found groups to be interesting ways of meeting people, as you sort of form a bond with others as you work through what sometimes can become an ordeal. Don't get me wrong, it's not a coffee klatsch, and most instructors will not accept a great deal of socializing. But before and especially after a group session is okay for some bonding.
5. Vary your routine. It will not only keep you from getting bored, but will give various muscle groups a chance to get involved in your workout. Mix in yoga or a Pilate's class with your cardio work, and then do strength training a different day. It will be giving your body a different experience every day.
6. Finally, learn to relax. At the end of a workout, give yourself ten minutes to reward yourself for a job well done. This is YOUR time; no phones, no commitments, just you and a bottle of water and perhaps some light talk with a person who like you has just gone through the rigors of a tough workout.
Always provide yourself with new routines and fresh challenges that make working out fun. Using a trainer for physical fitness programs is another option, and we have some great information on our website to help you on how to choose a coach. But regardless what you do, always look for ways to make it fun.