Blog
25
01
2017
Personal Trainer, Liverpool Street

FOUR HIIT CYCLE WORKOUTS

FOUR HIIT CYCLE WORKOUTS

High intensity workouts are the best way to lose weight and increase fitness. Try these 4 from PT Manager Matt Williams.

By now you’ve heard all the (well-earned) hype surrounding high intensity interval training, or HiiT for short. These short, very intense workouts boost your aerobic and anaerobic fitness, improve insulin sensitivity, burn off dangerous belly fat while helping you maintain lean muscle mass, and of course make you faster and stronger on the bike. They’re also a Godsend when you’re strapped for time and have to make every second count (and have no fear, you’ll be counting the seconds when you do these!).

Personal Training, Liverpool Street

Why HIIT?

HIIT is excellent for:

  • losing body fat (while retaining lean body mass)
  • strengthening the cardiovascular system
  • developing sport-specific energy systems (e.g. training for that Olympic cycling team)
  • developing “work capacity” (i.e. the ability to tolerate a high level of intensity for a longer period)
  • improving fat and carbohydrate oxidation in skeletal muscle
  • developing “mental toughness”
  • challenging the fast twitch muscle fibres — the fibres that are great for strength, power and looking buff

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HIIT is extremely efficient. It lets you get a bigger training effect with less time spent. And compared to a 45-minute jog, 5 min of HIIT on a bike is a lot easier on the joints.

THE WORKOUTS 

Workout 1

Perform a three-minute warm-up at 65% maximum heart rate.

Explode hard and fast for twenty seconds, recover for ten seconds and repeat for eight rounds.

Perform a three-minute cool down at a comfortable pace.

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RECOMMENDED- HIIT THE WEIGHTS ROOM

Workout 2

Perform a three-minute warm-up at 65% maximum heart rate.

Pedal hard as possible for thirty seconds, recover for thirty seconds and repeat. Your RPM during work sets should exceed 120.

Perform three-minute cool down.

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RECOMMENDED- HIIT ON A TREADMILL

Workout 3

Perform a three-minute warm-up at 65% maximum heart rate.

Cycle for 1km as fast as possible. Then continue to cycle at a comfortable pace until your heart rate reaches 125 RPM and repeat for five rounds.

Perform a three-minute cool down at a comfortable pace.

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RECOMMENDED- 20 MINUTE HIIT BLAST

Workout 4

Perform a three-minute warm-up at 65% maximum heart rate.

Bring your RPM up to 110. Every thirty seconds increase the resistance one notch until you can no longer maintain a 110 RPM pace.

Rest for three minutes and then repeat for three rounds. Perform a three-minute cool down at a comfortable pace.

RECOMMENDED-  HIIT ROWING

author: Matt Williams

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