Getting beyond 30 second training intervals
Since I’ve been riding on the exercise bike, I’ve been doing 60 second intervals. Yesterday I did 10. The way the program on this bike works, there are 60-second intervals followed by 60-second rest periods. They alternate every 60 seconds right from the beginning, but increasing in difficulty before slowly declining at the end of the session. My first two are completely warm ups and I don’t really spin, followed by 3 and 4 where I start going after it and the resistance starts increasing. The middle six are crushing, and last two are easier as far as level of resistance, but during all of them I work hard to keep a very high cadence, and I am absolutely destroyed by the end of the 25 minute workout. I really like this pattern, and feel pretty good about sustaining it over a period of time.
I think that the 25 minutes, including warm up and cool down, gives me my best bang for the buck, and not only boosts my metabolism, but will also be significantly helping my riding strength and speed. And while I’m not pushing quite as hard as I was during sprints, the 60-second interval still assures that my heart rate is around 160-175 during the intervals, which is right around 90% my max (220 - my age (31) gives me 189 for a max).
As for weight loss, I haven’t been eating quite as good as I’d like, and with the long weekend we just had, I’ve drank way more beer than could be productive. However, I’m still losing weight, and with the calories I’ve been consuming, I must be doing something right. Now I just need to get my eating to be a disciplined as my riding.
Feb 21st 2008
hi how long should hiit last on a bike?
May 10th 2008
I use to be just like that. I talked to this personal trainer one day and he said the best way to stay motivated is to make a journal of exactly what you do every single day. Honestly it really work when I looked at it on paper it was different. When you see no improvement on paper in terms of reps, sets, and distance and haven’t done anything you feel like a lazy asshole that day then get motivated to get on them running shoes and pull out the wieghts.
Aug 14th 2008
Hi, I did a google on HIIT as I want to add it to my routine. Like you, I hated running. Notice the past tense. I now like running because I’m now on a hormonally balanced diet called the Zone Diet. You can google it for more information, but it is a moderate, balanced diet that yields amazing results. Joslin Diabetes Centers recommends a diet that is almost identical. Dr. Sears, the creator, has worked with athletes that have brought home 24 gold medals. Jenny Thompson was the most prolific Zoner medalist and her count was just surpassed by Michael Phelps a day or two ago.
Christian Vande Velde is a Zoner - he recently finished 5th in the Tour de France.
I’d also recommend spending some google time on “pose running.” It has helped me a lot, but takes some time to get your calf muscle strong enough to support the work load.
I’m a decade your senior and I feel better than ever - and I mean this factually. I really really do feel better than ever. I effortlessly lost 25+ lbs of fat while adding ~70 lbs to my bench press - I started pretty weak.
My foundation is the Zone Diet, pose running is a great tool and I hope to add HIIT as another tool in my arsenal.
Best of luck in your exercise adventures.