{"id":155134,"date":"2025-09-19T15:29:07","date_gmt":"2025-09-19T15:29:07","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/155134\/"},"modified":"2025-09-19T15:29:07","modified_gmt":"2025-09-19T15:29:07","slug":"avoid-these-mistakes-and-see-real-results","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/155134\/","title":{"rendered":"Avoid These Mistakes And See Real Results"},"content":{"rendered":"

High-intensity interval training a.k.a. HIIT\u2014when you alternate hard and easy cycling bouts\u2014is a tried-and-true approach for boosting speed<\/a> and power<\/a>. <\/p>\n

By breaking up higher-intensity intervals<\/a> with brief rest periods, you can train at efforts you can\u2019t normally maintain for long periods of time. \u201cThe higher-intensity interval helps to increase the work output you can sustain, which is also known as your functional threshold power<\/a>, or FTP,\u201d says Dean Somerset<\/a>, C.S.C.S., an exercise physiologist who works with cyclists. The higher your FTP<\/a>, the faster you\u2019ll be able to cycle and the better you\u2019ll be able to charge up hills or sprint on flats.<\/p>\n

Related Story<\/p>\n

Whether you follow a busy racing schedule or like to take your bike out on weekends, interval workouts<\/a> can help you ride faster and longer without tiring. <\/p>\n

However, many cyclists make some miscalculations that prevent them from maximizing the benefits of interval training<\/a>. To avoid falling into that trap, watch out for these common HIIT mistakes.<\/p>\n

Mistake #1: Not Taking Enough Time for Recovery<\/p>\n

Taking adequate recovery between intervals is just as important as the intervals themselves. If you shortchange your recovery<\/a>, you\u2019ll shortchange your progress.<\/p>\n

The energy systems your body uses to power high-intensity efforts\u2014primarily carbs<\/a> and creatine phosphate\u2014deplete quickly and take a while to recover. In fact, the higher the intensity, the longer it takes your energy systems to return to pre-interval status. \u201cAn anaerobic<\/a> interval above FTP may only take two to five minutes of recovery to reproduce the same level of power, whereas sprint<\/a> work that lasts less than a minute might take 10 to 20 minutes of recovery to do again,\u201d Somerset says.<\/p>\n

If you don\u2019t give yourself enough time to recover between bouts, you\u2019ll go into your next high-intensity interval with little gas in the tank. You\u2019ll tire out quickly and wind up dropping your intensity to keep going. \u201cThis is like having to take weight off the bar when strength training<\/a>,\u201d Somerset says, and you won\u2019t see the performance improvements you hoped for from your workout. <\/p>\n

How to Fix It<\/p>\n

Recovery intervals should last long enough to allow your heart rate<\/a> or power time to drop back down. For longer intervals (around three to five minutes), this might take one to five minutes, Somerset says. Depending on your fitness level and\/or how intensely you work, you can either stop cycling or ride at a very low effort level while you recover. Keep tabs on your heart rate while you recover\u2014if it returns to a pre-interval state, you\u2019re ready to pick up the pace again.<\/p>\n

However, heart rate<\/a> won\u2019t tell you enough about your recovery in a workout that involves shorter (less than a minute), and more intense intervals. \u201cThis is because the higher output of work will require recovery of more than just your heart rate,\u201d Somerset explains. You also need to replenish fast-burning fuel sources like creatine phosphate and flush out byproducts that build up from high-intensity efforts<\/a>, \u201cwhich can take a bit more time,\u201d he notes. <\/p>\n

The best way to tell if you\u2019ve recovered from a shorter interval is to check that you can match the power output<\/a> in your next interval. \u201cThis is sort of a trial by fire in that you have to do the interval to see if you were recovered enough,\u201d Somerset says. \u201cIf you can\u2019t maintain power output for the same duration, you need longer to recover in the next phase before trying again.\u201d <\/p>\n

Related StoryMistake #2: Doing Too Many Interval Workouts<\/p>\n

You have to do interval workouts often enough to see performance improvements. But there comes a point where more isn\u2019t necessarily better, especially if you do too many interval workouts in a row.<\/p>\n

\u201cDoing too many interval workouts back to back could be a disservice because you\u2019re not giving your body enough time to recover between workouts,\u201d says John Thornhill<\/a>, a cycling instructor with Barry\u2019s in New York City. <\/p>\n

This recovery time is essential because it\u2019s when your body makes the adaptations that ultimately help you cycle faster<\/a> and more powerfully. Without recovery, your body won\u2019t adapt. Moreover, it\u2019ll eventually break down, causing a drop in performance and potential injury<\/a>.<\/p>\n

How to Fix It<\/p>\n

Separate your interval workouts by at least one day. Depending on how hard you go during your interval workout, it might be a good idea to make your next workout lighter intensity<\/a> or switch modes entirely (i.e., strength training<\/a> or mobility<\/a>), Thornhill says. <\/p>\n

There\u2019s no hard-and-fast rule as to how many interval workouts you should do per week, Thornhill continues. However, the general recommendation is anywhere from two to four, depending on your fitness level, goals, and how quickly you recover.<\/p>\n

Mistake #3: Skipping a Warmup or Cooldown<\/p>\n

The warmup<\/a> and cooldown<\/a> offer unique perks that you don\u2019t want to miss. <\/p>\n

Thornhill says that warming up is essential for getting your muscles<\/a> ready to work at a higher intensity. A warmup gradually increases your body temperature and primes your nervous system for hard intervals, making your movements smoother and safer.<\/p>\n

Meanwhile, a cooldown helps flush blood and waste products from your legs<\/a>, allowing your body to return to its pre-exercise state. \u201cThis will assist in recovery,\u201d says Tiffany Berenberg, a cycling instructor with Life Time Plymouth<\/a>.<\/p>\n

If you skip the warmup and cooldown, you\u2019ll increase your injury risk and potentially prolong your postworkout recovery<\/a>. Either way, the end result is the same: Fewer benefits from interval training.<\/p>\n

Related StoryHow to Fix It<\/p>\n

Before you begin your intervals, spend several minutes pedaling<\/a> at an easy pace. Berenberg suggests aiming for an effort between two and four on the rate of perceived exertion (RPE) scale, where 10 is the equivalent of working at your maximum.<\/p>\n

Once you finish your interval workout, take a few minutes to pedal at an easy intensity to bring your heart rate back down. Then, hop off your bike and stretch out<\/a> your lower back<\/a>, quads, inner thighs, hamstrings, glutes, and hip flexors<\/a>, Thornhill says. <\/p>\n

Mistake #4: Not Pushing Hard Enough During Work Intervals<\/p>\n

Interval workouts aren\u2019t a time to get lulled into steady-state efforts\u2014they should make you uncomfortable. If you don\u2019t push yourself, you won\u2019t make progress. <\/p>\n

The intensity<\/a> you\u2019re working at will determine which energy system gets targeted and, ultimately, the improvements you see. <\/p>\n

For example, if your goal is to nudge your FTP<\/a> higher, you might work at zone 5 of your cycling power zone<\/a>, or an intensity that lasts about three to five minutes and hits slightly above your FTP and targets your VO2 max. The goal is to maintain that zone 5 effort throughout the entire interval (and then recover after).<\/p>\n

To boost speed and power, you might work at power zone 6, or a high enough intensity to last for only 60 to 120 seconds, an effort significantly greater than your FTP that uses quick-burst fuel sources like creatine phosphate and carbohydrates. And full-force sprint intervals that build power and use only creatine phosphate should be done at zone 7 and may only last 10 to 20 seconds, Somerset says.<\/p>\n

The key with each interval is actually maintaining that effort so it matches and helps you reach the overall goal of the workout.<\/p>\n

Related StoryHow to Fix It<\/p>\n

Keep tabs on your effort levels during work intervals. \u201cYou want to push yourself in your interval to an RPE of eight or nine,\u201d Berenberg says, for most interval sessions. In other words, you should be ready for that recovery when your timer goes off. If you\u2019re not breathless<\/a> and panting, step up the intensity.<\/p>\n

Keeping tabs on your training zone (whether you\u2019re using a heart rate monitor<\/a> or power meter) will also help make sure you\u2019re hitting the right intensity. If you want to push your VO2 max<\/a>, you want to make sure you hit zone 5 of your cycling power zone. If you\u2019re looking to elevate your lactate threshold<\/a>, you might want to work in zone 4. <\/p>\n

Determining the goal of your interval session ahead of time, then following a workout to hit the goal will help you pinpoint the target zone, and then help you stick to the intensity it requires. <\/p>\n

Mistake #5: Doing Intervals That Are Too Long <\/p>\n

You need to work hard during your intervals, but you also need to match your efforts to the duration of the interval. If your work interval lasts too long, you\u2019ll gas out early and slog through your workout<\/a>.<\/p>\n

The rule to keep in mind: The higher the intensity, the shorter the working interval. That\u2019s because the energy systems that fuel intense exercise get depleted more quickly than those that support steady-state efforts<\/a>, Somerset notes. <\/p>\n

How to Fix It<\/p>\n

Time your intervals to align with your performance goal. <\/p>\n

To improve speed, keep your intervals in power zone 5 for anywhere between three to five minutes. For speed and power, work in power zone 6 for intervals of 60 to 120 seconds. To maximize your power, go to zone 7 and limit your efforts to 10 to 20 seconds. <\/p>\n

Remember, you can always target a different goal with each interval workout (i.e., speed on Monday, speed and power on Wednesday, power on Friday). <\/p>\n

Related Stories\"Lettermark\"<\/p>\n

Lauren Bedosky is a freelance health and fitness writer who specializes in covering running and strength training topics. She writes for a variety of national publications, including\u00a0Runner\u2019s World,\u00a0Prevention, Experience Life\u00a0and\u00a0Women\u2019s Running.<\/p>\n","protected":false},"excerpt":{"rendered":"High-intensity interval training a.k.a. HIIT\u2014when you alternate hard and easy cycling bouts\u2014is a tried-and-true approach for boosting speed…\n","protected":false},"author":2,"featured_media":155135,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[445],"tags":[417,49,48,635,81608,67032,421,407,31977,81609,81605,7467,16850,82,81607,81606],"class_list":["post-155134","post","type-post","status-publish","format-standard","has-post-thumbnail","category-cycling","tag-bike","tag-ca","tag-canada","tag-cycling","tag-cycling-errors","tag-cyclists","tag-endurance","tag-fitness","tag-hiit","tag-hiit-solutions","tag-interval-training","tag-performance","tag-recovery","tag-sports","tag-training-tips","tag-workout-mistakes"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/155134","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=155134"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/155134\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/155135"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=155134"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=155134"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=155134"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}