• Home
  • SUBSCRIBE!
  • Garmin Edge Bike Computers
    • Garmin Edge Bike Computers Compared
      • ALL Garmin Edge Bike Computers Compared with Detailed Chart: Edge 130 Plus, Explore, 530, 830 and 1030 Plus
      • Garmin Edge 530 vs 830 vs 1030 Plus Bike Computers: In-Depth Comparison, Reviews and Videos
      • Garmin Edge 1030 Plus vs. 130 Plus Bike Computers: Premium vs. Budget!
      • Garmin Edge 530 vs 830 vs 1030 GPS Bike Computers: Full Review and Comparison of GPS Bike Computers with Navigation
      • Garmin Edge 530 vs 830 vs 1030 GPS Bike Computers
    • Garmin Edge vs. Wahoo Bike Computers
      • Garmin Edge 530 vs Wahoo ELEMNT Bolt
      • Garmin Edge 520 Plus vs Wahoo ELEMNT
      • Garmin Edge 520 vs. Wahoo ELEMNT
      • Wahoo ELEMNT Bolt vs Garmin Edge 130 Plus Bike Computers: In-Depth Comparison, with Videos
    • 9 New Features in the Garmin Edge 830
    • 7 of the Best Fitness Trackers for Cyclists – Fitbit and Garmin
    • How to Upload Your Bike Rides to Strava While Garmin Connect is Down
  • About
    • Start Here!
    • Contact Us
  • Product Reviews
    • Garmin Edge and Wahoo Bike Computers
      • Garmin Edge Bike Computers Compared: Versus Posts!
        • ALL Garmin Edge Bike Computers Compared with Chart & Video: Edge 130 Plus, Explore, 530, 830 and 1030 Plus
        • Garmin Edge 530 vs. 830 vs. 1030 Plus Bike Computers: In-Depth Comparison, Reviews and Videos
        • Garmin Edge 1030 Plus vs. 130 Plus: Premium vs. Budget!
        • Garmin Edge 1030 Plus vs Garmin Edge 1030. What’s NEW About the Garmin Edge 1030 Plus?
      • Garmin Edge vs. Wahoo Bike Computers
        • Garmin Edge 530 vs. Wahoo ELEMNT Bolt
        • Wahoo ELEMNT Bolt vs. Garmin Edge 130 Plus Bike Computers: In-Depth Comparison, with Videos
        • Garmin Edge 520 Plus vs Wahoo ELEMNT
        • Garmin Edge 520 vs. Wahoo ELEMNT
      • Garmin Varia Vision and Varia Rear Light Radar
      • How to Upload Your Bike Rides to Strava While Garmin Connect is Down
    • 7 of the Best Budget Indoor Bike Trainers, 2021
    • Bike Computer Reviews
      • Best Cheap Bike Computers Under $65, 2020 – Includes Budget Wireless Computers
      • Best Bike Computers, 2020 – Includes CatEye, Garmin, and Wireless Bike Computers
      • ALL Garmin Edge Bike Computers Compared with Detailed Chart & Videos: Edge 130 Plus, Explore, 530, 830 and 1030 Plus
      • Quick Links to our Best Posts about Bike Computers
    • Cycling Gear Reviews
      • 7 of the Best Waterproof Cycling Pants for Men and Women, 2021
        • 3 Regular-Looking Pants that Work Well as Cycling Pants
        • Showers Pass Rogue Cycling Pants – Review by Mrs. Average Joe Cyclist
      • 7 of the Best Budget Indoor Bike Trainers, 2021
      • 7 of the Best Women’s Cycling Jackets, 2020 – Waterproof and Windproof
        • Best Cheap Cycling Jackets under $100
        • Best Cycling Jackets
      • 9 of the Best Waterproof Cycling Jackets for Men and Women, 2021
      • 7 of the Best Cycling Balaclavas to Keep Your Head Warm this Winter
      • Best Waterproof Cycling Gear for Men and Women, 2021
      • 7 of the Best Short Sleeved Cycling Jerseys for 2021
      • 7 of the Best Cheap Cycling Jackets Under $100
    • 90 Best Gifts for Cyclists – Our Ultimate Gift Guide for Cyclists
    • Bike Pannier Reviews
      • 7 of the Best Waterproof Bike Panniers, 2020 – for Better Bike Commuting and Touring
      • Best Waterproof Bike Panniers for Touring and Commuting: Ortlieb Bike Panniers
      • Best Commuter/Bike Touring Panniers: Two Wheel Gear Classic 2.0 Garment Pannier Review
    • Bike Light Reviews
      • 7 of the Best Bike Lights for Night Riding and Commuting, 2021
      • Quick Links to Our Best Posts about Bike Lights
      • 3 of the best bike lights for commuter cyclists – Light & Motion Urban 350 vs. CatEye Volt 800 vs. NiteRider Lumina 750
    • Bike Saddles
      • 9 of the Best Road Bike Saddles, 2021
      • How to Choose the Right Bike Saddle
    • Headphone Reviews
      • 5 of the Best Headphones for Safe Cycling in 2021
    • Recumbent Trikes
  • Bike Computers
    • Garmin Edge Bike Computers
      • Garmin Edge Bike Computers Compared
        • ALL Garmin Edge Bike Computers Compared with Detailed Chart & Videos: Edge 130 Plus, Explore, 530, 830 and 1030 Plus
        • Garmin Edge 530 vs 830 vs 1030 Plus Bike Computers: In-Depth Comparison, Reviews and Videos
        • Garmin Edge 1030 Plus vs Garmin Edge 1030. What’s NEW About the Garmin Edge 1030 Plus?
        • Garmin Edge 530 vs 830 vs 1030 GPS Bike Computers: Full Review and Comparison of GPS Bike Computers with Navigation
        • Garmin Edge 1030 Plus vs. 130 Plus Bike Computers: Premium vs. Cheap
      • Garmin Edge vs. Wahoo Bike Computers
        • Garmin Edge 530 vs Wahoo ELEMNT Bolt
        • Wahoo ELEMNT Bolt vs Garmin Edge 130 Plus Bike Computers: In-Depth Comparison, with Videos
        • Garmin Edge 520 Plus vs Wahoo ELEMNT
        • Garmin Edge 520 vs. Wahoo ELEMNT
    • Quick Links to our Best Posts about Bike Computers
    • Best Cheap Bike Computers Under $65, 2020 – Includes Budget Wireless Computers
    • Best Bike Computers, 2020 – Includes CatEye, Garmin, and Wireless Bike Computers
    • 7 of the Best Bike Computers, 2020 – from Budget to Premium
  • Health Benefits
    • Cycling Knee Pain
      • 5 Doctor’s Tips to Start Cycling Again after Knee Replacement Surgery
      • How to Prevent Cycling Knee and Hip Pain – Complete Guide to Stretching for Cyclists
      • How to Cure Cycling Knee Pain with a Miraculous, Cheap Cure
      • 7 Ways to Prevent Cycling Knee Pain
      • Video: 3 Exercises for Cycling Knee Pain
      • 5 Great Strength and Conditioning Exercises for Cyclists
      • Top 7 Strength Building Exercises for Cyclists
    • Cycling and Strength
      • How Cycling Can Help You to Stay Strong as You Age
        • How Strength Training Can Boost Your Cycling Speed and Quality of Life
    • Cycling and Sleep
      • How Cycling Helps You to Sleep Better and Get Healthier
      • Why Cycling May Be the Sleep Aid You Need
      • How I Became a Bike Commuter and Shed Stress Immediately
      • One in Three Cyclists Experience Reduced Stress Levels
    • Cycling and Aging
      • Study Shows that Interval Training on a Bike is the Best Exercise to Fight Aging
      • Study Shows that Cycling Really Does Fight Aging
      • How Cycling Can Help You to Stay Strong as You Age
        • How Strength Training Can Boost Your Cycling Speed and Quality of Life
        • 5 Great Strength and Conditioning Exercises for Cyclists
        • Top 7 Strength Building Exercises for Cyclists
        • What Is the Function of Myelin in the Body?
    • Kids biking
      • 7 of the Best Baby and Child Bike Seats to Keep Your Child Safe – Reviews and Videos – 2020
      • 9 Simple Steps to Teach a Child to Ride a Bike
      • 5 Tips for Parents to Keep your Kids Safe on their Bikes
      • How to Transport Kids on Bikes (Video and Infographic)
      • 10 Family-Friendly USA Cycling Trails to Visit with the Kids
      • Babies and Bikes: How to Get Kids Active from the Start
      • How to Encourage Kids to Ride Bikes
        • How to Help your Kids Bike to School
A Blog for Average People who LOVE to ride bikes!

Average Joe Cyclist

A Blog for Average People who LOVE to ride bikes!

  • Cycling Training Plans
    • Our Most Successful Cycling Training Plans
      • Average Joe Cyclist’s Beginner Cyclist Training Plan: Phase 1
      • Average Joe Cyclist’s Beginner Cyclist Training Plan: Phase 2 – Interval Training
      • How to Get Bike Fit: Complete Bike Training Plan
      • Average Joe Cyclist’s Beginner’s Bike Training Plan
      • Top 7 Strength Building Exercises for Cyclists
    • Average Joe Cyclist’s Beginner’s Bike Training Plan
      • Top 10 Tips on How to Avoid a Sore Butt from Cycling
    • How to Get Bike Fit: Complete Bike Training Plan
    • Workouts and Stretching for Cyclists
      • How to Prevent Cycling Knee and Hip Pain – Complete Guide to Stretching for Cyclists
      • Updated Video: 3 Hip Stretches to Cure Cycling Hip Pain
      • Stop Doing Crunches! 10 Minute Core Workout for Cyclists
      • 5 Best Core Exercises for Cyclists
      • Muscle Stretching: The Cyclist’s Secret Skill – Why Stretching is Important for Cyclists
      • The 10 Best Stretches for Cyclists
    • How to Protect Your Testosterone Levels from Over-Training
    • 7 Reasons to do High Intensity Training (HIT) on Your Bike – And How to Add Interval Training to Your Cycling
      • Study Shows that Interval Training on a Bike is the Best Exercise to Fight Aging
      • Research shows Amazing Benefits of Sprint Intervals in Cycling
    • 7 Top Tips to Help You Keep Mountain Biking after Age 40
      • How Cycling Can Help You to Stay Strong as You Age
  • Indoor Cycling Training
    • 7 of the Best Budget Indoor Bike Trainers, 2021
    • 5 of the Best Smart Indoor Trainers for Effective Indoor Training
    • How to Set Up a Zwift Indoor Training System on Any Budget
    • What is a Smart Turbo Indoor Trainer?
  • Cycling with Dogs
    • 5 of the Best Dog Bike Baskets to Safely Take Your Dog Cycling in 2021
    • Complete Guide to Taking Your Dog on Bike Rides in a Bike Basket
    • 6 Steps to Gently Train Your Dog to Go On Bike Rides With You
  • Lose Weight!
    • Cycling and Weight Loss
      • 7 Steps to Lose Weight by Cycling
      • 7 of the Best Budget Indoor Bike Trainers, 2021
      • Top 10 Tips to Lose Weight Cycling
      • 5 Quick and Easy Tips to Lose Weight Cycling
      • The Top 10 Ride Your Way Lean Eating Rules, for Effective Weight Loss
      • How Cycling to Lose Weight Saved Phil’s Life – Heartwarming Video
    • A Guide for Fat Cyclists
    • Our Best Lose Weight with Cycling Posts
    • Cycling Nutrition
      • Best Matcha Tea for Cyclists: My Matcha Life
        • How to Make Matcha Tea
      • How Protein Helps your Post Bike Ride Recovery
      • 5 Best Protein Supplements for Exercise Recovery and Health
    • Cycling Training Plans
      • How to Set Up a Zwift Indoor Training System on Any Budget
      • Average Joe Cyclist’s Beginner’s Bike Training Plan
      • Our Most Successful Cycling Training Plans
      • How to Get Bike Fit: Complete Bike Training Plan
      • 7 Reasons to do High Intensity Training (HIT) on Your Bike – And How to Add Interval Training to Your Cycling
    • Cycling and Health
  • Tips & How-Tos
    • How to Prevent & Cure Cycling Knee Pain
      • How to Cure Cycling Knee Pain with a Miraculous, Cheap Cure
      • How to Prevent Cycling Knee and Hip Pain – Complete Guide to Stretching for Cyclists
      • Video: 3 Exercises for Cycling Knee Pain
      • 7 Ways to Prevent Cycling Knee Pain
      • 5 Doctor’s Tips to Start Cycling Again after Knee Replacement Surgery
    • Bike maintenance
      • How to Fix a Flat Bike Tire
    • How to Keep your Bike from being Stolen – Top 10 Tips
      • 7 of the Best Bike Locks to Keep Your Bike Safe, 2021
    • How to Set Up a Zwift Indoor Training System on Any Budget
    • How to Get Your Bike Ready for Safe Winter Cycling
    • How to Pick the Right Size Bike – Complete Bike Frame Size Guide
    • How to Set Up a Zwift Indoor Training System on Any Budget
    • Complete Guide to How to Buy and Sell Bikes on Craigslist
    • How to Understand Bike Terminology
  • Bike Commuting
    • Bike Commuting Tips
      • How to Set Up a Commuter Bike
      • 9 Useful Tips for Women Bike Commuters
      • 7 of the Best Bike Lights for Night Riding and Commuting, 2021
      • 7 of the Best Waterproof Bike Panniers, 2020 – for Better Bike Commuting and Touring
      • Top 10 Tips on How to Avoid a Sore Butt from Cycling
      • How Women Cyclists Can Prevent Saddle Soreness and Associated Issues
        • How to Choose the Right Bike Saddle
      • 9 of the Best Road Bike Saddles, 2021
      • The 7 Biggest Mistakes People Make When They Try to Start Bike Commuting
      • Can Cycling Cause Penis Numbness, Erectile Dysfunction, and Prostate Cancer?
      • Best Commuter/Bike Touring Panniers: Two Wheel Gear Classic 2.0 Garment Pannier Review
    • Winter Cycling
      • Our Top Tips to Keep You Warm and Dry for Fall and Winter Cycling
      • How to Get Your Bike Ready for Safe Winter Cycling
      • Quick Links to Our Best Posts about Cold Weather Cycling
      • 7 of the Best Waterproof Bike Panniers, 2020 – for Better Bike Commuting and Touring
    • Benefits of Being a Bike Commuter
      • Ten Reasons to be a Bike Commuter
      • Survey Shows London Bike Commuters are Happier and More Productive
      • What Is the Function of Myelin in the Body?
      • Research shows that cycling makes your brain grow!
      • 5 Ways that Cycling Boosts Your Brain Function
    • Bike Maintenance
      • How to Get Your Bike Ready for Safe Winter Cycling
      • How To Clean Your Bike Chain the Easy Way
      • How to Set Up a Commuter Bike
      • How to Fix a Flat Bike Tire
      • Inspirational Video: How to Fix a Bike Flat – with No Hands
    • Cycling Infrastructure
      • 4 Benefits of Separated Bike Lanes
      • 3 Reasons Why We Need Separated Bike Lanes
      • Research reveals a surprising benefit of separated bike lanes
      • Montreal Cycling, Part 3: Separated Bike Lanes – What Other Cities can Learn from Montreal
      • Cycling and the Post-Covid Transformation
    • Safety for Cyclists
      • How to Use Bike Reflectors to Be More Visible
      • 7 of the Best Bike Lights for Night Riding and Commuting, 2021
You are here: Home / Cycling Training Plans / 7 Reasons to do High Intensity Training (HIT) on Your Bike – And How to Add Interval Training to Your Cycling

7 Reasons to do High Intensity Training (HIT) on Your Bike – And How to Add Interval Training to Your Cycling

January 15, 2019 by Average Joe Cyclist

Pin
Share
Tweet
Avatar

Riding a bike is a great way to get fit. Just getting on a bike and riding it somewhere will give you exercise, and exercise is always good. So, if you want to get fitter and healthier, and fight aging, riding a bike will help. However, like everything, you can work hard, or you can work smart. Interval training is a way to achieve maximum health and fitness benefits in short periods of time. Interval Training is also referred to as High Intensity Training, or HIT. This post explains the concept, and shows you a simple way to incorporate high intensity sprints into your cycling.

Research shows that interval training on a bike (HIT) is the smart way to get fitter faster, burn more calories, fight stress and aging, and control blood sugar levels. Read this post to learn more about the exciting benefits of interval training on your bike. It includes the top 7 reasons to do interval training on your bike.

Contents of this Post

  • Get Fit the Smart Way
  • Reason #1 to do Interval Training on Your Bike: It’s the Fastest Way to Get Fitter while Cycling
    • Cardiac Training Zones, Based on Perceived Rates of Exertion (Talk Test)
  • Reason # 2 to do Interval Training on Your Bike: Interval Training Burns More Calories While You are Cycling
  • Reason # 3 to do Interval Training on Your Bike: Interval Training Burns More Calories AFTER You Are Done Cycling
  • Reason #4 to do Interval Training on Your Bike: It’s an Effective Way to Fight the Negative Effects of Chronic Stress
  • Reason #5 to do Interval Training on Your Bike: It’s a Powerful Way to Fight Aging
  • Reason #6 to do Interval Training on Your Bike: HIIT Helps to Control Blood Sugar Levels
  • Reason #7 to do Interval Training on Your Bike: All of the OTHER Benefits of Interval Training on Your Bike
  • How to Do Interval Training
    • Exercise Frequency:
    • Exercise Equipment:
    • How to Do Intervals on Your Bike

Get Fit the Smart Way

7 Reasons to do Interval Training on Your Bike
Interval training is a way to achieve maximum health and fitness benefits in short periods of time. Photo credit: Inspired Storytellers

Reason #1 to do Interval Training on Your Bike: It’s the Fastest Way to Get Fitter while Cycling

Research has made it very clear that the fastest way to get fitter while cycling is to do interval training. If you just go out and cycle at a moderate rate for 30 minutes or an hour every day, your body will very quickly adjust to that exercise. You will get fitter at first, but once your body is used to the exercise, your fitness will stop improving. Interval training keeps surprising your body, because you make short but very intense demands on it. This forces your body to keep adapting to challenges by getting fitter and stronger (source: the American College of Sports Medicine).

Study Shows that Interval Training on a Bike is the Best Exercise to Fight Aging. Check out our post on 5 of the Best Indoor Bike Trainers
Check out our post on 5 of the Best Indoor Bike Trainers. You can use an indoor bike trainer to do interval training in the comfort and privacy of your own home!

The American College of Sports Medicine defines interval training as follows: “high-intensity interval training (HIIT) consists of alternating short periods of intense exercise with recovery periods of passive or mild-intensity movement.”

Intense activity is defined as making you breathless (not winded), with your heart pounding but not exploding, and with you able to speak in single words (not whole sentences). Note that this kind of training is only appropriate for low-risk people and for moderate-risk people who have been cleared for vigorous exercise by a medical professional (source: UC Davis Intergrative Medicine).

Intervals are an easy way to introduce variation to your bike rides, which will keep your body “guessing” and adapting. They are also a way to put increasing demands on your body. For example, when you start doing interval training, your intervals might be only at level 3 on the chart below. But a few weeks later, you could start adding in one or two intervals at level 5, which will really challenge your body and cause it to become fitter.

Cardiac Training Zones, Based on Perceived Rates of Exertion (Talk Test)

Zone
RPE Level (Rate of Perceived Exertion)
Level of Exertion
How it Feels
Percentage of Maximum Heart Rate
1 (Recovery)1 to 2Very lightI'm so comfortable I could do this all day!40% to 45%
2 (Endurance)3 to 4LightI'm a bit sweaty, but I feel good and can easily carry on a conversation46% to 50%
3 (Tempo)5 to 6ModerateI am a bit breathless now, but I can still talk56% to 60%
4 (Lactate Threshold)7Somewhat heavyI guess I could talk if I had to, but I really don't want to, plus I'm sweating like a race horse61% to 67%
5 (Above Threshold)8HeavyIf you must ask me a question, don't expect me to do more than grunt. I need to stop soon.68% to 75%
6 (Aerobic Capacity)9Very heavyI am probably going to die76% to 80%
7 (Anaerobic Capacity)10Very, very heavyI think I just died81% to 85%

Reason # 2 to do Interval Training on Your Bike: Interval Training Burns More Calories While You are Cycling

As we said above, interval training (or HIIT) incorporates short periods of cycling at a higher intensity. Most people cannot sustain high intensity exercise for prolonged periods of time. So, interval training gives you the ideal compromise: it enables you to incorporate short periods of high-calorie burn into your workout. The overall effect is that you burn more calories in an hour than you would have done in an hour of cycling without intervals. If, for example, you simply cycled at a steady, moderate pace for an hour, you would burn far fewer calories.

7 Reasons to do interval training on your bike. Most people cannot sustain high intensity exercise for prolonged periods of time. That's where HIIT comes in - it enables you to experience the benefits of high intensity exercise, for short periods of time
Most people cannot sustain high intensity exercise for prolonged periods of time. That’s where HIIT comes in – it enables you to experience the benefits of high intensity exercise, for short periods of time. Photo credit: Inspired Storytellers

Reason # 3 to do Interval Training on Your Bike: Interval Training Burns More Calories AFTER You Are Done Cycling

After an interval training workout, your metabolism will be higher because of the intense exercise, so you will burn more calories for up to 12 hours after you finish your workout (source: Australian Family Physician).  And according to the American College of Sports Medicine,  you will burn 6 to 15 percent more calories for two hours following HIIT.

Reason #4 to do Interval Training on Your Bike: It’s an Effective Way to Fight the Negative Effects of Chronic Stress

There is overwhelming evidence that long-term, chronic stress leads to weight gain. By contrast, HIIT gives you short bursts of stress, which are actually good for your health and alleviate chronic stress.

All Garmin Edge Bike Computers Compared with Chart and Videos

We all know about the fight or flight response. If you were in a forest being chased by a wolf, you would explode into action, either beating up the wolf or running away really fast. This action would be fueled by a release of glucose, and of amino acids from your muscles. Your explosive actions would trigger the release of testosterone and HGH (human growth hormone). Both of these promote muscle repair and draw on fat stores.

However, it seems our bodies don’t distinguish well between sudden acute stress and long-term stress. If you are chronically stressed, your flight or flight response still kicks in, but less intensely, and it sticks around for longer. It makes your body release adrenaline, noradrenaline and cortisol. This gets you ready to fight or run. But if you just sit around in that traffic you were dreading, feeling stressed, with all those hormones in your body, it does you no good at all. You have extra glucose and your muscles are releasing amino acids, but you are not doing anything with that fuel. Worse of all, you don’t do anything intensely physical, so you don’t get the restorative release of testosterone and HGH.

The advantage of interval training is that the intense bouts of exercise mimic that whole beating up the wolf or running away thing, and have the same positive effects on your body. As you suddenly accelerate into faster cycling, your body releases restorative testosterone and HGH. You might not be aware of it in the moment, but you are actively combating any negative effects in your body from long-term stress.

So, basically, interval training mimics a healthy response to a challenge, and releases restorative hormones into your body, instead of destructive hormones.

Source: Journal of Affective Disorders – Sweating away depression? The impact of intensive exercise on depression.

Reason #5 to do Interval Training on Your Bike: It’s a Powerful Way to Fight Aging

Researchers have found that interval training is an effective way to fight aging. Specifically, they have found the most impressive anti-aging results in older people who did high intensity interval training on stationary bikes.

A study at the Mayo Clinic compared groups of younger (18–30 years old) and older (65–80 years old) adults who did one of three kinds of exercise regimes for 12 weeks:

  1. resistance (strength-building) exercises;
  2. high intensity interval training on stationary bikes; or
  3. a combination of light resistance training and moderate-paced cycling.

The researchers found that by far the most effective exercise for combating aging was high-intensity interval training on a bike. Interestingly, this benefit was greatest in older people. This suggests that embarking on a program of high-intensity interval training on a bike will be even more beneficial for you if you are an older person.

The older participants experienced dramatic improvements at a cellular level. Scientists found that after just 12 weeks, almost 400 genes in the older participants who did high-intensity interval training on bikes were working differently. In the younger group, only 274 genes changed. In the older group, a change was seen in only 33 genes for the weight lifting group and only 19 genes in the moderate exercise group.

Many of the genes that changed are believed to impact mitochondria. Every day, microscopic aging occurs in our cells. The almost inevitable weakening of our muscles as we age is caused by the fact that the cells in older muscles do not regenerate easily. The mitochondria inside muscles cells decrease in number, and also become weaker, as we age. These are the critical cells that produce energy for activity and protein regrowth.

Researchers believe that the decline in the cellular health of muscles that is caused by aging was actually “corrected” by exercising – especially by doing high intensity interval training.

7 Reasons to do Interval Training on Your Bike. This is the top-rated Kinetic Road Machine 2.0 Fluid Trainer, which you can use to turn your regular bike into an indoor bike during the winter
This is the top-rated Kinetic Road Machine 2.0 Fluid Trainer, which you can use to turn your regular bike into an indoor bike during the winter

Reason #6 to do Interval Training on Your Bike: HIIT Helps to Control Blood Sugar Levels

Researchers have found that interval training could help the millions of people who need to control their blood sugar levels because they have prediabetes or Type 2 diabetes. The researchers were surprised to find that interval training helped with this, while steady exercise had no benefit at all on this aspect of health. While this study focused on walking, there is no reason not to extrapolate to cycling, as the principle is identical. As study author Prof. Thomas Solomon explained:

“It’s this switch between the intensities that we think is critical here. You’re able to work hard, and then rest hard … rather than just walking at a fixed pace.”

You can read more in this study published in the journal Diabetologia.

Reason #7 to do Interval Training on Your Bike: All of the OTHER Benefits of Interval Training on Your Bike

There are so many benefits, it is hard to explain them all in one post. So, I am going to quote the American College of Sports Medicine, who summarize the benefits of HIIT in this way:

  • “improved aerobic and anaerobic fitness
  • improved insulin sensitivity, glucose tolerance, and lipid profiles
  • reduced arterial stiffness and improved blood pressure
  • increased skeletal muscle fat oxidation
  • increased post-exercise metabolism
  • enhanced weight loss
  • reduced abdominal and subcutaneous fat
  • increased exercise adherence.”

How to Do Interval Training

Interval training is basically just interspersing timed bursts of higher exertion with periods of lower exertion or even rest. If you are already fairly fit, read more about interval training in our post, Average Joe Cyclist’s Beginner Cyclist Training Plan: Phase 2 – Interval Training. Or, just try replicating what the successful group in the Mayo Clinic study did, as described below:

Exercise Frequency:

3 times per week (with rest days between)

Exercise Equipment:

The study used stationary bikes, but you could also use a regular bike. Or, convert your regular bike to an indoor training bike by buying a good indoor trainer – see our post where we compare 5 of the best indoor trainers. The advantage of using an indoor trainer is that you can very precisely control the length and intensity of your intervals.

That said, I have done interval training by placing my phone on my handlebars (using my Taotronics phone holder, reviewed here). Then, I just put my phone in clock mode and time my intervals accordingly. You could also get a high-end bike computer and program in an interval training workout. See our post that compares three of the best high-end bike computers, here.

How to Do Intervals on Your Bike

This is the regime followed by the study participants who experienced such dramatic health improvements:

  1. First, warm up by pedaling moderately for 5 to 10 minutes.
  2. Then, pedal hard for 4 minutes;
  3. Pedal lightly or rest for 3 minutes;
  4. Pedal hard for 4 minutes;
  5. Pedal lightly or rest for 3 minutes;
  6. Pedal hard for 4 minutes;
  7. Pedal lightly or rest for 3 minutes;
  8. Pedal hard for 4 minutes;
  9. Pedal lightly or rest for 3 minutes;
  10. Then, stop.

You’re all done fighting aging and getting fitter for the day! And, that was only a little over half an hour of exercise.

You can read the complete study about how stationary cycling interval training combats aging in Cell Metabolism here.

Read more about how to get fit with cycling by choosing a post from the slide show below:

  • How to choose the best bike lock. Always lock the FRAME of your bike to something solid. Locking the front wheel as well is a good bonus
    How to Choose the Best Bike Lock
  • 7 of the best indoor bike trainers. The rear wheel of your bike is suspended in an A-frame and the tire rests on a roller in a resistance unit.
    5 of the Best Indoor Bike Trainers
  • Cycling is a low-impact form of exercise that is safe and fun for most people
    7 Steps to Lose Weight by Cycling
  • stationary bikes - get fit fast
    How to Use Interval Training on a Bike to Fight Aging
  • Average Joe Cyclist’s Beginner Cyclist Training Plan: Phase 1
  • Average Joe Cyclist’s Beginner Cyclist Training Plan: Phase 2 – Interval Training
  • A Guide for Fat Cyclists - How to Set up Your Bike and Get Out and Enjoy!
  • Cycling makes your brain grow
    Research shows that cycling fights aging by making your brain grow!
  • 5 Great Strength and Conditioning Exercises for Cyclists
  • Why Stretching is Essential for Cyclists
  • Proper stretching enables optimal athletic performance, as with the triathlete pictured here. Photo from Fabio Mascarenhas on Flickr
    10 Minute Complete Stretching Routine for Cyclists
  • Complete Bike Training Plan - Includes Phases 1, 2, and 3
  • Heartwarming Video about How Cycling Saved Phil Jones from Morbid Obesity

Check Out Our Most Popular Posts!

  • 7 of the best indoor bike trainers
    7 of the Best Budget Indoor Bike Trainers
  • All Garmin Edge Bike Computers Compared
    ALL Garmin Edge Bike Computers Compared, with Comparative Chart & Videos
  • Garmin Edge 530 vs 830 vs 1030 Plus Bike Computers: In-Depth Comparison with Reviews and Videos
  • Garmin Edge 130 Plus vs. 1030 Plus. Would a much CHEAPER bike computer work for you?
  • Garmin Edge 530 vs. Wahoo ELEMNT Bolt
  • Zwift makes indoor cycling fun!
    How to Set Up a Zwift Indoor Bike Training System on Any Budget
  • 7 of the Best Cheap Bike Computers under $65 – Includes Budget Wireless Computers
  • 7 of the Best Fitness Trackers for Cyclists to Track Bike Rides
  • Best road bike saddles
    Video-packed post - 9 of the Best Road Bike Saddles for Men and Women
  • 7 of the Best Bike Computers
  • 5 of the Best Smart Indoor Trainers for Effective Indoor Training
  • 5 of the Best Dog Bike Baskets to Safely Take Your Dog Cycling in 2020
  • 9 of the best waterproof cycling jackets for men and women. A great waterproof cycling jacket will keep you dry, and at the same time be breathable, so that you don't overheat your core
    9 of the Best Waterproof Cycling Jackets for Men and Women
  • 7 of the best waterproof cycling pants for men and women
    7 of the Best Waterproof Cycling Pants for Men and Women
  • Garmin Edge 530 vs 830 vs 1030
    Garmin Edge 530 vs 830 vs 1030
  • Get a new bike, and then get outside and have fun!
    7 Great Budget Bikes You Can Buy on Amazon, 2020 - Cruiser, Mountain, Road and Hybrid
  • Our Most Popular Cycling Fitness Plans
    Our Most Popular Cycling Fitness Plans
  • Average Joe Cyclist’s Beginner Cyclist Training Plan: Phase 1 - Start Getting Fit Now!
  • Waterproof cycling jackets - group of cyclists
    Best Waterproof Cycling Gear - Includes Jackets, Pants, Gloves, and Balaclavas
  • Great bike lights will light up the night for you! Just be sure to get the ones that are right for you
    7 of the Best Bike Lights
  • 7 of the Best Women's Cycling Jackets
  • Garmin Edge 1030 vs 1000
  • 7 of the Best Windproof Cycling Jackets - Find a Great Fall Cycling Jacket Now!
  • How to Choose the Safest Headphones for Cycling
  • 7 of the Best Waterproof Bike Panniers Compared
  • 7 of the Best Child Bike Seats Compared
  • How to Buy the Best Electric Bike
  • 7 best bike locks
    7 of the Best Bike locks Compared. Find the Best Bike Lock For You!
  • How to Choose the Right Type of Bike - Beginner's Guide
    Complete Guide to How to Buy and Sell Bikes on Craigslist

Did you enjoy this post or find it helpful? If so, please support our blog!


average-joe-cyclist-mug-shot copyWe write this blog because we love cycling. But we also need to earn a living, so we REALLY would appreciate if you click through to one of our reputable affiliates for your online shopping. We are proudly affiliated with Amazon, which sells pretty much everything, and has outstanding shipping and return policies. For your cycling and athletic shopping needs, we are also affiliated to Competitive Cyclist, REI Co-op, and Backcountry. When you buy from our affiliates we make a small commission, and this is the only way we earn any income. Plus, it costs you nothing at all - a real win/win situation!
Shop at Amazon in the USA:
Shop at Amazon in Canada:
Shop at Amazon in the UK:
Amazon USA
Amazon Canada
Amazon UK
Buy from the Online Retailer of Your Choice!
7 Reasons to do Interval Training on Your Bike

Related

Pin
Share
Tweet

Filed Under: Cycling Training Plans Tagged With: Cycle your weight off, cycling for health, Cycling weight loss

  • Garmin Edge 1030 Plus vs 830 vs 530

Welcome to Average Joe Cyclist!

Average Joe CyclistWelcome to our blog! I’m Joe Goodwill, an average cyclist, and I write a blog for people like me. People who love cycling but will probably never win any races, and who don’t necessarily look good in Lycra! I also write the Electric Bikes Blog and Average Joe's RV Living Blog. To find our most popular posts, check out our Start Here page.

Mrs Average Joe Cyclist - MaggieHi! I'm Maggie Neilson (aka Mrs. Average Joe Cyclist). Joe and I have done a lot of cycling, and we share what we have learned on this blog . We also write reviews of cycling products and trails! Get to know us better HERE.

How our Product Links Work

  • You pay EXACTLY the same price, whether you use our links or go direct to the websites.
  • Earning some commission enables us to spend more time writing posts 🙂
  • THANK YOU to all the good people who have bought through our links. Your support is sincerely appreciated.

As an Amazon Associate I earn from qualifying purchases.

Shop at Amazon in the USA.

Amazon USAShop at Amazon in Canada.

Amazon CanadaShop at Amazon in the UK.

Amazon UK

Search Average Joe Cyclist!

Trending – Our Top Posts Right Now!

  • 7 of the best budget indoor trainers 7 of the Best Budget Indoor Bike Trainers, 2021
  • Garmin Edge 530 vs 830 vs 1030 Garmin Edge 530 vs 830 vs 1030 GPS Bike Computers: Full Review and Comparison of GPS Bike Computers with Navigation
  • Garmin Edge 530 vs Wahoo ELEMNT Bolt
  • tips for success lose weight cycling Top 10 Tips to Lose Weight Cycling
  • A Guide for Fat Cyclists. I am not exactly your stereotypical cyclist with the body of a greyhound. However, I don’t let my weight stop me from cycling. This was a 15-mile cross-country ride I did with my wife. We are pushing our bikes here because we were on loose gravel A Guide for Fat Cyclists
  • Cycling is a fantastic way to lose weight. And as a bonus: if you lose weight while maintaining your power, you will become faster on your bike 5 Quick and Easy Tips to Lose Weight Cycling
  • We simply did not evolve to sit in front of a computer all day. No wonder exercise is such a mood lifter, when we actually get out and do it. 7 Steps to Lose Weight by Cycling
  • Garmin Edge 530 vs 830 vs 1030 Plus Bike Computers: In-Depth Comparison, Reviews and Videos
  • If you keep asking your body to do more, it will grow stronger and fitter to adapt to your demands. How to Get Bike Fit: Complete Bike Training Plan
  • Tips for Cyclists Who Have Had Knee Replacement Surgery 5 Doctor’s Tips to Start Cycling Again after Knee Replacement Surgery

​

Special Offer for Average Joe Cyclist Readers – Get 10% off a New Totem Pole Bike Rack!

Transport up to 6 bikes with the revolutionary new Totem Pole Bike Rack! AND get a 10% discount off the price! Just use the discount code AVERAGEJOE

Click here to claim your discount!

9 of the best road bike saddles

How Women Cyclists can prevent saddle soreness and associated issues

World's first folding electric carbon bike

Copyright © 2021 · Average Joe Cyclist, please contact us for syndication rights.