For a long time it's been said that the ticket to aerobic fitness is lots of riding at moderate paces. High intensity interval training was only for racers or competitive cyclists preparing for a hard event. \u00a0The problem with that concept is that most cyclists have jobs, families and other commitments that prevent them from spending 25 hours per week training. \u00a0They want to be fast, but they don't have the time to train to be fast. \u00a0There has to be some way to boost fitness in less time.<\/p>\n
High intensity interval training is the answer to that question.<\/p>\n
What exactly is high intensity interval training? \u00a0Why does it work so well? \u00a0How does it help to build fitness so quickly? \u00a0In this episode of the Tailwind Coaching podcast I'll cover the science behind high intensity interval training and explain how it can help you boost your fitness in a fraction of the time you might usually spend.<\/p>\n
Click through for the podcast show notes and more:<\/p>\n
This podcast is brought to you by Stages Cycling<\/a>, creators of the Stages Power Meter. \u00a0Check them out and help support the show!<\/p>\n <\/p>\n <\/p>\n @ 4:25 – High intensity interval training is also referred to as HIIT or HIT training. \u00a0It consists of short bouts of high-intensity exercise (zone 4+ and above), generally up to about 8 minutes in length. \u00a0Work intervals are usually repeated several times for a combined amount of time around 20-40 minutes of work.<\/p>\n High intensity interval training was conceptually started around the mid-90s, when the Tabata study\u00a0showed similar improvement in VO2 max with 20s\/10s on\/off intervals compared to longer duration VO2 max intervals.<\/p>\n The zones involved in high intensity interval training are:<\/p>\n @ 9:28 – There is no real textbook definition of the aerobic\/anaerobic split when it comes to high intensity interval training, but I make a distinct differentiation in my training systems.<\/p>\n Defining VO2 max:<\/p>\n Increased anaerobic and aerobic fitness through:<\/p>\n High Intensity Interval Training and AMPK:<\/p>\n HIT forces the use of anaerobic energy substrates, causes adaptation through the AMPK pathway.<\/p>\n @24:01 – HIT raises the “ceiling” of your fitness:<\/p>\n HIT can lead to preferential\u00a0hormonal status:<\/p>\n @ 34:03 – Many people think that HIT has so many benefits that they should just HIT it all the time. \u00a0Not so, because:<\/p>\n Now you have an idea of why high intensity interval training is so beneficial. \u00a0In the next episode of the Tailwind Coaching podcast, I'll talk about programming high intensity interval training into your workout schedule.<\/p>\n Don't forget that the off-season is upon us and that means it's time to think about your goals for next season. \u00a0What will you be training for? \u00a0 You can pick from a ton of great training options in my downloadable training plan store<\/a>, including my new Unbreakable Core Stability<\/a> module and my 2016 Battenkill training plan<\/a>. \u00a0You can also get a ton of great training tips FOR FREE, so\u00a0sign up for the Tailwind Coaching Newsletter<\/a> to get my best coaching tips delivered to your inbox, along with a free bonus training plan, updates, and exclusive discounts like the Unbreakable Core Stability discount!<\/p>\n If you enjoyed this episode, please do me a favor and head over to the\u00a0Tailwind Coaching Podcast on iTunes<\/a>\u00a0and rate it 5 stars.\u00a0A\u00a0positive review helps the podcast\u00a0move up the ratings, reach more listeners, and help more people get stronger, faster and fitter.\u00a0\u00a0Don't forget to post any questions to the\u00a0Tailwind Coaching Facebook page<\/a>, on the\u00a0Tailwind Coaching forums<\/a>,\u00a0contact me via email<\/a>\u00a0or leave a comment below. \u00a0Don't forget to support our sponsors and help to keep this podcast free, help me to get this information to more people and help grow the cycling\u00a0community.<\/p>\n<\/a>What is High Intensity Interval Training?<\/h2>\n
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High Intensity Interval Training: Aerobic\u00a0vs. Anaerobic<\/h2>\n
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High Intensity Interval Training Benefits:<\/h2>\n
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High Intensity Interval Training Drawbacks:<\/h2>\n
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