If you tried the training sessions in Part 2, you quickly found out that Interval Sprints can get hectic pretty fast! Although they are as beneficial as they are exhilarating, hitting sprints too often can result in reduced recovery and decreased overall performance in training and in day-to-day life.
- Start by warming up on the bike for 5-10 minutes at a low intensity.
- Set the bike to a moderate resistance, and begin pedaling at a steady pace that you can maintain for the duration of the workout.
- Try to maintain this pace for as long as possible. Each week or two, try to increase the duration of the workout by a few minutes.
- Once you reach a point where you can no longer maintain your pace, slow down and take a few minutes to recover. Then, repeat the process for another round.
- At the end of your workout, cool down for a few minutes by pedaling at a low resistance.
- Steady-State Session:
Objective: Maintain a uniform speed and resistance throughout the main set.
Procedure: Warm up for 5 minutes, then sustain a consistent speed and resistance for 20 minutes, and finally cool down for 5 minutes.
- Progressive Overload Session:
Objective:Gradually increase the resistance while maintaining a steady speed.
Procedure:After a 5-minute warm-up, start with moderate resistance and incrementally increase it every 5 minutes for 20 minutes, followed by a 5-minute cool-down.
- Pyramid Session:
Objective: Alternate between moderate and fast paces.
Procedure: Post a 5-minute warm-up, perform alternating 5-minute segments at moderate and fast paces, ending with a 5-minute cool-down.
- Interval Endurance Session:
Objective: Intermix moderate/fast-paced intervals with lighter ones.
Procedure: After warming up for 5 minutes, alternate between 2 minutes of moderate/fast pace and 1 minute of light pace for 20 minutes, concluding with a 5-minute cool-down.
- Mixed Intensity Session:
Objective: Combine segments of moderate and fast paces.
Procedure:Warm up for 5 minutes, follow a sequence of moderate and fast-paced segments for 20 minutes, and cool down for 5 minutes.
Important points & Safety
Consistent Pacing: Aim to sustain a steady effort during the main set to ensure you complete the entire session.
Appropriate Resistance:Select a level of resistance that is challenging yet allows you to maintain proper form throughout.
Proper Nutrition and Hydration: Drink enough fluids and consume a balanced meal or snack 1-2 hours before the session to sustain energy levels.
Remember to listen to your body and adjust the resistance, pacing, and duration as needed based on your fitness levels and how you feel during the workout. Also, always incorporate a warm-up and a cool-down to prevent injuries.
