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Cycling HIIT Workout, The Secret To Increase Stamina

Are you wondering how you can boost your health quickly? The following cycling HIIT workout will be the perfect answer for you!

a couple do cycling HIIT workout together

What is a cycling HIIT workout?

HIIT (High Intensity Interval Training) is a high-intensity interval training method that effectively burns fat and loses weight.

Short bursts of intense exercise are alternated with low-intensity recovery periods in HIIT. Surprisingly, it may be the most time-efficient way to exercise.

A typical HIIT workout will last between 10 and 30 minutes. Despite its brief duration, the workout can provide health benefits comparable to twice as much moderate-intensity exercise. The actual activity varies, but it can include sprinting, biking, jumping rope, or other bodyweight exercises.

A HIIT workout on a stationary exercise bike, for example, could consist of 30 seconds of fast cycling against high resistance, followed by several minutes of slow, easy cycling with low resistance. This is one “round” or “repetition” of HIIT, and you would typically complete 4 to 6 repetitions in a single workout. The amount of time you spend exercising and recovering will vary depending on the activity you choose and how intensely you exercise.

Cycling HIIT workout is a new sport, but it is based on what those who have improved their health and heart through exercise are already familiar with. Cycling HIIT workouts help you increase your endurance through continuous thigh-lifting movements, whereas going to the gym gives you muscles and a toned body. However, in order to avoid injury, this method should be used with caution.

High-intensity intervals, regardless of how they are implemented, should involve short bursts of vigorous exercise that cause your heart rate to rise. HIIT not only provides the benefits of longer-duration exercise in a much shorter amount of time, but it may also provide some distinct health benefits.

intense training

See also: How Can We Make An Efficient Cycling Weight Loss Plan?


Benefits of cycling HIIT workout

Many types of research are telling about the benefits of HIIT workouts, like:

  • boosting your VO2 Max – how much oxygen your body can use, then more than better. The highest know number in history was 97.5 mL/(kg·min) by Norwegian cyclist Oskar Svendsen,
  • speed up your fat burn – after your workout, your ability to burn fat will be boosted,
  • improved mitochondrial function – your cells can change fuel into energy faster, long workouts are creating more mitochondria in your cells.

Even 4 x 30 s intervals can give you the same benefits as long moderate training.


Cycling HIIT workout – the pros and cons

HIIT training for cyclists sounds like a perfect solution to improve your fitness as well as boost your performance in high-intensity zones. We’d like to pose a very important question: if HIIT is so good and beneficial for you, why aren’t “Pros” training plans based on HIIT workouts?

Yes, high-intensity interval workouts should be a part of every training plan, but they cannot be based on HIIT. Professional cyclists spend 90 percent to 95 percent of their training time below or in their threshold zones. This data can tell you a lot, but there are no shortcuts. If you want long-term results, you must ride your bike for long periods of time.

Many studies discuss the benefits of HIIT workouts, but few mention that the results are only temporary. Long workouts, on the other hand, provide long-term benefits.

Interval training has the potential to overwork your body and lead to burnout. Remember that your training plan should start with “lower” zones and gradually increase the intensity and number of intervals in higher zones throughout the season.

three women do cycling HIIT workout together


Effective cycling HIIT exercise

Here are two quick and easy HIIT workouts you can do on your bike. Tough workouts should be done twice a week. Because our bodies will require time to recover in order to recover and become stronger. If the training time cannot be met, the practitioner may be forced to shorten a set while increasing the intensity.

1. 30-second exercise

A HIIT workout should last no more than thirty seconds. The goal is for you to pedal with all of your strength and increase the gas.

However, it does not take long for the practitioner to become exhausted before the session is over. Riders with prior experience can rest for only 30 seconds before returning to the next 30 seconds of HIIT. However, beginner cyclists should extend this break up to 90 seconds.


  • 1. Warm-up to warm up for about 10 minutes.
  • 2. Try to pedal as fast as you can for the next 30 seconds.
  • 3. Pedal gently for 60 seconds.
  • 4. Repeat the above 2 steps 4 times.
  • 5.  After completing 4 exercises, continue to pedal gently in the room for 4 minutes.
  • 6. Repeat all the above steps 2 more times.
  • 7. Stretch for 5 minutes.


2. Exercises to reduce time

Olympic coach Gale Bernhardt once stated that high-intensity interval training (HIIT) has completely transformed her. This is a “miracle time” according to this coach.

Because it does not require a miracle to be completed completely. Furthermore, high-intensity interval training (HIIT) exercises help burn fat and provide many of the top gymnastics benefits.

According to Bernhardt, a longer recovery period will help you build better capacity for the next HIIT. This workout lasts 45 to 55 minutes.


  • 1. Warm-up to warm up for about 10 minutes.
  • 2. Fast pedal 45 seconds (light pedal 4 minutes 15 seconds).
  • 3. Fast pedal 40 seconds (light pedal 4 minutes 20 seconds).
  • 4. Fast pedal 35 seconds (light pedal 4 minutes 25 seconds).
  • 5. Fast pedal 30 seconds (light pedal 4 minutes 30 seconds).
  • 6. Fast pedal 25 seconds (light pedal 4 minutes 35 seconds).
  • 7. Fast pedal 20 seconds (light pedal 4 minutes 40 seconds).
  • 8. Fast pedal 15 seconds (light pedal 4 minutes 45 seconds).
  • 9. Stretch for a few minutes.

indoor cycling hiit


Ways to make cycling HIIT workout more enjoyable

1. Finish with an easy exercise

Everything that ends well appears to be true for the cycling HIIT workouts. Warm-up quickly and complete your high-intensity cycling workouts in no time. The rest of the ride will be spent circling at a comfortable pace.

Ekkekakis discovered in a previous study that exercisers put in the effort at first and then increased the intensity, leaving the easy exercises behind. When compared to those who began with easy exercises, the other group preferred to exercise more and for a longer period of time.

2. Listen to your favorite music while working out

Use your favorite music to amplify your efforts – and the enjoyment of the exercise – if you’re inside or outside somewhere you can safely listen to music. It’s no secret that music has been shown to improve performance. It makes you feel comfortable in pain when you push hard and reduces your perceived exertion (makes you feel like you’re exercising) at any intensity – both of which will impress you right away. even when you’re in the worst of pain

Fast music works best because your efforts naturally synchronize to the beat. According to research, the sweet spot for performing and listening to music is between 120 and 140 beats per minute, which is the tempo of many rock, techno, alternative, and pop songs.

3. Find teammates

This comes as no surprise. Working out with friends is generally more enjoyable than working out alone. You’ll also push each other even harder. One study discovered that when indoor cyclists partnered with someone, they walked twice as far as when they rode alone. Collaboration is now easier than ever thanks to advances in technology.

riding bike together

To sum up, the cycling HIIT workout is a great way to put yourself through your paces, build up your stamina, and burn some serious calories. Hope this knowledge can help you consider it’s good for you or not.


Read more:

Cycling Calorie Calculator: Simply Figure Out How Many You Burned

Cycling Tips: Basic Skills to Make Riding More Fun