Go Back  Bike Forums > Bike Forums > Training & Nutrition
Reload this Page >

How Times A Week for Intervals

Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

How Times A Week for Intervals

Old 04-19-13, 01:38 AM
Senior Member
Thread Starter
CanadianBiker32's Avatar
Join Date: Jul 2012
Location: Canada
Posts: 1,006

Bikes: Maxim, Rocky Mountain, Argon 18, Cervelo S2 Team

Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 165 Post(s)
Liked 2 Times in 2 Posts
How Times A Week for Intervals

How Many times a week should one be doing Interval training. That would give them proper time to recover?

Also is 60 to 90 minutes session for internvals good time frame.
more less iwant to do them so i can increase my speed and power.
CanadianBiker32 is offline  
Old 04-19-13, 02:29 AM
Join Date: May 2010
Location: Uncertain
Posts: 8,651
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 2 Times in 2 Posts
It depends on your state of fitness, your total training load, the sort of intervals you are doing...

One can't give advice about how often, or how long, without this sort of information.
chasm54 is offline  
Old 04-19-13, 03:59 AM
Junior Member
Join Date: Aug 2012
Posts: 18
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
i think it depends on your level of fitness. I just started doing intervals 2 weeks ago, been cycling for 1 year now. (but only started doing it since i dont have much time for the next 6 weeks and have to get good workouts so i dont have much time)

Anyway i'm doing 3 diffrent types of intervals with one long endurance ride now
1. warmup 20min , then i do 5x 3-5min intervals with a rest time (1:1) , then cooldown = usually around 60mins
2. warmup 20min , then 8x 20sec (tabata, 10sec rest between) that's one set... going to start doing maybe two sets when i get stronger, then i cooldown.
3. warmup 20min , 1-2x20mins , cooldown - i've seen most improvements here, i cycle a 10km route that i try to beat my previous record times and since last summer i'm about 5mins faster now

I dont do interval training back to back on two consequtive days in a row

hope this helps some
Diddii is offline  
Old 04-19-13, 10:53 AM
just another gosling
Carbonfiberboy's Avatar
Join Date: Feb 2007
Location: Everett, WA
Posts: 19,222

Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004

Mentioned: 114 Post(s)
Tagged: 0 Thread(s)
Quoted: 3739 Post(s)
Liked 1,754 Times in 1,272 Posts
Also depends a lot on your age and talent for recovery. IOW, only you can answer that question, but it usually varies between twice and four times per week. Outdoors, I like to spend at least 1/2 hour riding to the site, then the intervals, then ride home 1/2 hour. Maybe 45 minutes to an hour doing the intervals. Sprint intervals are obviously shorter, but need rest between so not that different. If you're strong enough to do interval sets, then it could take considerably longer. Some people like to do one day, then a day or two easy, then another. Others like to do 2 days in a row, then a couple days easy. You have to experiment. You'll know you're overdoing it if you can't hit your numbers, whether they are HR or power. Then take a couple days off and try again. If you still can't, take a couple more off. It's nuts to do them if you're not hitting your numbers. So also stop when your last interval is not a good as your first, i.e. not as far up the hill or a drop in your numbers. You want quality first. If you don't have numbers, get them.
Carbonfiberboy is offline  
Related Topics
Thread Starter
Last Post
Training & Nutrition
12-07-17 05:25 PM
"The 33"-Road Bike Racing
03-04-17 09:12 AM
Training & Nutrition
12-16-15 05:40 PM
Training & Nutrition
07-30-15 01:12 PM

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Thread Tools
Search this Thread

Contact Us - Archive - Advertising - Cookie Policy - Privacy Statement - Terms of Service - Do Not Sell or Share My Personal Information -

Copyright © 2023 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.