Cycling intervals for beginners: Intervals are great for improving your leg strength & cardiovascular performance. Cycling intervals are also great for losing weight! It’s been proven that intervals are much more effective than steady-state cardio at reducing body fat.
Below are three different, simple cycling interval workouts for beginner cyclists. If you’re trying to improve your cycling performance, or are just craving something new, try these out.
Cycling Intervals for Beginners:
“Work” sets means pedal at 80% your maximum effort, while “rest” sets means pedal at 50% your maximum effort. A single interval is one work + rest set. Repeat the intervals until the recommended time, or determine your own number of intervals depending on your fitness level.
| Work | Rest | Total Intervals / Total Time |
|---|---|---|
| 90 seconds | 30 Seconds | 5 intervals / 10 minutes |
| 1 minute | 1 minute | 7 intervals / 14 minutes |
| 30 seconds | 60 seconds | 13 intervals / 20 minutes |