Fast & Lean

5 in­ter­val work­outs to get you up to speed – fast.

Bicycling (South Africa) - - Contents - BY SELENE YEAGER

IINTERVALS. THE VERY WORD TRIG­GERS GROANS of dread from even the most train­ing-ob­sessed cy­clist. But these short, mis­ery-in­duc­ing ef­forts of­fer a huge fit­ness re­turn for a com­par­a­tively small time in­vest­ment. Even 20- to 30-sec­ond mi­croin­t­er­vals have been shown to in­crease V02 max, burn fat, and im­prove en­durance. And they work fast.

“Just two weeks of in­ter­val train­ing can en­hance your per­for­mance,” says Paul Laursen, PhD, an en­durance coach and sports sci­en­tist.

We’ve col­lected five cy­cling work­outs that all im­prove your speed and power on the bike. Choose one of the fol­low­ing in­ter­val work­outs and add it to a ride, no more than twice a week. For each, warm up with easy ped­alling for 10 to 15 min­utes, and cool down as needed after. Stick with it for (at least) four weeks, and you’ll be drop­ping your friends by next month.

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