For cyclists with limited time to train, performing intervals on the bike will help increase strength and stamina. Interval work is effective because it demands a hard effort, but instead of doing one long effort, the time is broken up by periods of active recovery in between. This rest allows you to train harder and longer. Many cyclists struggle with climbing, and hill interval work is a proven way to increase strength and endurance on climbs. One of the most effective hill intervals is known as hill repeats.
Step 1
Warm up on your bicycle. Pedal an easy gear for at least 10 to 15 minutes, avoiding any climbs or hard efforts. This will prepare your body for the work to come and help reduce the chance of an injury.
Step 2
Ride to a hill that's a half mile long. If you're a beginner, you may want to choose a hill that's a quarter of a mile long and gradually work up to a longer climb. Choose a hill that's challenging, but not super steep and that you can climb while staying seated.
Step 3
Ascend the hill. Use the cadence displayed on your computer to monitor your cadence. You should start out pedaling between 90 and 100 rpm. If you cannot pedal at this cadence or feel as if you're gasping for air, choose an easier hill to start and work up to this hill. Stay seated for the interval if possible.
Step 4
Lower your cadence as the climb grows steeper and as you pedal to the top. Choose a cadence between 50 and 70 that you can comfortably pedal without panting. This low cadence is integral to building leg strength.
Step 5
Turn around at the top and coast back down the hill, allowing your heart rate to drop and your body to partially recover.
Step 6
Ascend the hill again until you have done a total of three or four intervals, depending on your fitness. For each interval, work on a different aspect of climbing. Pedal as high as you can for one and then as low as you can for the next.
Tips and Warnings
- Breathe deeply, taking full breaths as you climb. This, combined with staying seated, will help keep your heart rate lower.
- Consult your doctor before performing any new intense exercise. If you are a beginner, you should log several hundred miles of easier base work before beginning a strenuous interval workout. Only perform these intervals once or twice a week, as they are very taxing and can lead to overtraining. Allow your body to fully recover after the intervals and the following day. Only perform the intervals on days when your legs feel fresh and are not heavy or tired.
Things You'll Need
- Bicycle
- Cycling computer with cadence
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