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Cycling Workout: Intervals

Becca Capell

READ TIME:1 min.

Interval workouts receive a lot of praise in the fitness industry, and for good reason. Not only do intervals allow you to work at a higher intensity level than sustained workouts, but they also help you burn more calories.1

Today’s workout is all about supramaximal interval training, also known as SMIT. By definition, this type of interval training means you’ll be working out harder than what you can maintain. Unlike traditional HIIT (high intensity interval training) workouts where you use your aerobic energy system, you’ll be using your anaerobic energy system instead. Because the intensity is so much harder, you will most definitely get a true rest.

In order to get the most out of this workout, aim for 100 percent effort during the hard, 30-second intervals. By the end of each interval, you should be feeling the burn and very short of breath. During the 90-second rest period, you’ll want to recover to the point that you can say a full sentence in one breath before beginning the next sprint.

Let’s get to work!

Today’s focus: Intervals

Warmup: Bodyweight and Cycling
30 seconds each:
shoulder swings
shoulder circles
shoulder circles clockwise

3 minutes easy pedaling

WORKOUT: On equipment (Complete 12 times through)
30 seconds extremely hard cycling
90 seconds easy recovery pedaling

Cooldown: Bodyweight and Cycling
3 minutes easy pedaling

30 seconds each:
quad stretch
hamstring stretch
calf stretch
glute stretch

Great job! Hopefully you’re feeling pretty worn out after that. Don’t forget to check out the other workouts in this series!

Good luck and stay fit!

Becca Capell
iFit Head Trainer


The Workout

Cycling Workout: Intervals
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1. Withers, R. T., Laforgia, J., Shipp, N. J., & Gore, C. J. (1997). Comparison Of Elevations In Energy Expenditure Following Submaximal Continuous Running And Supramaximal Interval Running. Medicine & Science in Sports & Exercise,82(2). doi:10.1249/00005768-199505001-00402

WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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