Maximizing Your Cycling Performance: A 3-Month Interval Training Plan

Do you want to improve your cycling? You may enhance your cycling performance by following this thorough 3-month timetable and detailed exercise plan for interval training.

A workout style known as interval training alternates between high-intensity and low-intensity exercise. It helps to boost endurance, speed, and general fitness, making it a very efficient technique to enhance cycling performance. In this article, we will discuss the fundamentals of interval training, including how to get started, and offer a 3-month training schedule to assist you in improving your cycling.

You will need a few items before you can begin interval training:

• a good bicycle in excellent condition
• a power meter to gauge your output of power
• a GPS or cycling computer to monitor your progress
• Using a heart rate monitor to make sure you're working hard enough
• a quality set of cycling shoes and cozy apparel
• a training setting that is appropriate and secure (e.g. a quiet road or a dedicated bike path)

Interval training exercises examples:

1. High-intensity intervals: entail cycling vigorously for a brief length of time (for example, 30 seconds to a minute), followed by a period of low-intensity recovery (e.g. 1-2 minutes). Make sure you are working at the appropriate intensity by monitoring your power output with your power meter.
2. Tempo intervals: These intervals consist of a longer duration of steady cycling (or "tempo"), such as 10 to 20 minutes, followed by a rest break. Make sure you are working at the appropriate intensity by monitoring your power output with your power meter.
3. Climbing intervals: entail cycling uphill for a brief period of time (between 30 and 1 minutes), at a high intensity, and then recovering at a lower rate (e.g. 1-2 minutes). Make sure you are working at the appropriate intensity by monitoring your power output with your power meter.

3-Month Training Plan:

Month 1: Concentrate on increasing your stamina by cycling further distances at a steady pace. Over the course of the month incorporate intervals into your rides:

• 3x20 minute interval at 70-80% of threshold power with 10 minute rest in between; do them 2 times per week and with 48h break in between.
• Other days ride with lower intensity.

Month 2: Include tempo intervals and high-intensity intervals in your rides. Make sure you are working at the appropriate intensity by monitoring your power output with your power meter:

• 3x8min interval; 3 minute 80%, next 3 minutes @ 90%, next 1 minute at 100% and the last minute 110% of threshold power; two times per week
• 10x10s sprints - on every full minute 10s sprint, 50 second rest and 10 second sprint etc.; one to two times per week
• 1 time a week or every 14 days start going to group rides that are pretty intense
• other days ride with low intensity

Month 3: To increase strength and power, incorporate even shorter intervals into your workouts:

• 3x5min interval; 1 minute 80%, next 1 minute 90%, next 1 minute at 100%, next 1 minute 110% and the last 120% of threshold power; two times per week
• 10x10s sprints - on every full minute 10s sprint, 50 second rest and 10 second sprint etc.; one to two times per week
• 1 time a week go on a group ride that are pretty intense
• other days ride with low intensity

This plan is made for a cycling marathon that doesn't include long climbs. If you are targeting longer climbs simulate that race/that style of riding.

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