Experienced cyclists don’t have to put in long hours on grueling distance rides to get something out of a workout, according to a study published in the Journal of Strength and Conditioning Research. In fact, 30-second intervals can make a difference, and you can rest for a minute between rides.
Scientists had 13 competitive cyclists perform three different interval protocols to exhaustion. One timed out to 50% of each rider’s Tmax (time spent pedaling at maximum capacity). Another tested their ability to perform intervals at 80% of Tmax. The most effective protocol turned out to be 30 seconds of all-out effort at 90% of capacity with a minute of rest between intervals.
True Strength Moment: Without the help of sophisticated instruments, it can be a real challenge to accurately determine how long you’re able to work at maximum capacity. Fortunately, 30-second all-out intervals can be performed by anyone with access to a basic timer.