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METHODOLOGY
INTERVAL TRAINING
Interval training is just one of the many different types of training and involves alternating periods of
“work” with “recovery” during a workout. Interval training varies the intensity of a workout and challenges
riders to work outside of their comfort zone. Variable workloads improve cardiovascular fitness and push
riders to break through plateaus.
Interval Training:
•
Raises post-cardio metabolism longer than steady-state training
•
Helps add variety to a program, prevents boredom, improves motivation and decreases risk of injury
due to over-training
•
Can be performance-based (very high-intensity workloads designed to enhance competitive
performance in sports) or fitness-focused (a modest- to high-intensity effort designed to improve
general fitness)
For interval training to be truly effective, an adequate amount of recovery between work sets is
required. Interval training and recovery rates will vary according to the goals of a cycling workout.
TYPES OF INTERVAL TRAINING
Sprint Interval Training
(SIT)
Repeated all-out efforts; e.g., 30 seconds with 4–5 minutes of recovery (3—4 sets)
Tabata-Style Interval Training
20 seconds of high intensity with 10 seconds of rest for 8 sets; 3 minutes of recovery between sets
High-Intensity Interval Training
(HIIT)
Maximal sustained effort for 4 minutes with variable recovery (e.g., 6 sets, 4 minutes each, recovery
from 1, 2 or 4 minutes)
Moderate-Intensity Steady State
(MIR)
Light to moderate exercise; restorative in nature (30 to 60 minutes)
Source: Kravitz, Len. The Physiology Of Weight Loss. (1–4). www.drlenkravitz.com/ Pages/Articles.html
INTENSITY TRAINING VS. ENDURANCE TRAINING
When compared to traditional endurance training, intensity training offers greater benefits, including:
•
More calories burned after a workout because of an elevated resting metabolic rate (RMR) that
extends for up to 24 hours due to increased EPOC (excessive post-oxygen consumption) as the
working muscle cells are restored to pre-exercise levels
•
Improved VO2 max (similar training results as endurance training in fewer workouts)
•
Improved athletic performance for well-trained athletes
•
Improved fat burning, which may lower insulin levels, improve skeletal muscle fat oxidation
and improve glucose tolerance leading to better health for recreational exercisers