Straight from one of the world’s top cycling trainers, Team BMC’s Neal Henderson, comes this trio of pro-approved interval workouts that are guaranteed to cook your legs, get your heart rate soaring—and, frankly, not bore you to death.
1. The Tabata Takedown
Do 20 seconds of high-intensity pedaling (“an all-out sprint,” says Henderson), then rest for 10 seconds; repeat for 10 reps—that’s the first set. Rest three to five minutes—“so you’ve recuperated enough to put in the desired intensity”—then repeat for two more sets.
2. The Max-Heart Kick-Start
Instead of short bursts of speed, in this workout you’ll cycle for two minutes at moderately high intensity, rest for three minutes, then repeat this for eight reps. “Your goal is to get up to near max heart rate by the end of each interval,” Henderson says. “And it takes a good 60-90 seconds to elevate it to that level.”
3. The Agony Invitational
This 36-minute “ladder workout” is perfect for the dude who loves pain: Go as fast and hard as you can and maintain for 15 minutes, then rest for three. Go full speed again for 10 minutes, rest for three. Finally, go for five minutes with whatever you have left in the tank. Good luck—it won’t be much.