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What interval duration for cycling should be ridden?

The interval duration for cycling needs to be adapted to your training- and season plan as to your goals for the specific period of the season. The following interval duration for cycling is typically ridden for by bike enthusiasts.

The duration for an interval that we recommend to bike enthusiasts can be listed and defined as:

  • Short interval duration for cycling last between 15-90 seconds.
  • Medium interval duration for cycling last between 3-5 minutes.
  • Normal interval duration for cycling between 8-10 minutes.
  • Long intervals, which can vary from approx. 10 to (45-60) minutes.

Depending on the purpose these definitions of interval durations should be used in your training plan adapted to your season plan as to your goals for the specific period of the season.

Interval training of more than 5 minutes are typically these, which you should introduce a little later in a training course and should have a duration of 8-10 minutes of the same intensity, and for the elite up to hour long intervals.

Before an interval is put in motion, you have to be completely aware of exactly how far or how long this interval lasts. It is clearly an advantage to know this in advance, so you mentally can set yourself up for the task you are about to go through. After this you set your tempo and intensity that you can maintain during the interval in question. If you don’t handle the same intensity during the entire interval in question, you should set your intensity a little lower next time.

NOTICE! It is physiologically proven via tests on athletes that you can improve both your time trial ability and practice your max. capacity by training approx. 6 intervals of approx. 5 minutes in a 500 km training week. In other words, the short intervals are not a condition for increasing your physical ability, but the short intervals can help you increase your speed in sprints and the ability to close the gap to a group of riders in front of you, which is typical in a competitive situation.

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