Rhythmic cycling -- also called interval training -- is a method of increasing your stamina and speed. During an interval training session, you'll cycle through intensity levels for a self-prescribed duration. According to the American Council on Exercise, interval training helps you squeeze in an intense workout in a short period of time. You'll combine periods of intense activity with periods of active rest. During the active resting periods, slow down to 60 percent of your maximum ability. This allows you to push your speed and endurance boundaries without burning yourself out.
T-Max Training Cycle
Step 1
Figure out your peak power output by riding as hard and fast as you can. See how long you can safely ride until you feel so fatigued that you need to stop. This is also the point where it's very difficult to hold a conversation because you are out of breath. Note how long it took you to get to this point.
Step 2
Multiply that time by 0.6 or 60 percent. This determines your intense interval time. For example if your peak power output was four minutes, you should ride intensely for 2 minutes and 40 seconds. Feel free to round the time down to 2 minutes and 30 seconds for counting ease.
Step 3
Double your intense riding time to figure out how long your active recovery sessions should be. For example, if your intense intervals last 2 minutes and 30 seconds, your recovery intervals should last five minutes. During this time you should ride with moderate intensity.
Step 4
Cycle between intense and recovery intervals for at least two to three rounds, working your way up to eight interval rounds.
Pyramid Interval Training
Step 1
Start with a five-minute warm-up of light biking and stretching.
Step 2
Perform one minute of intense riding and then one minute of active recovery.
Step 3
Move on to two minutes of intense riding with two minutes of active recovery.
Step 4
Add one more minute and complete three minutes of intense riding and three minutes of active recovery.
Step 5
Cool down for five minutes with light riding.
Tips and Warnings
- Practice interval cycling two times per week with at least two days of rest in between each session. Round out your exercise routine with other forms of cardiovascular and strength training exercise.
- Slow down or stop riding if you feel faint, dizzy or nauseous.
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