What is Interval Cycling? How to get the best performance?

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 Tnhelearning.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!