Can you improve your cycling fitness with 30 mins HIIT sessions?

It’s that time of year when it's tougher to get out on the bike in the evenings and safer to jump on a turbo, fire up Zwiftopia and train.

But what should you do?

Are 30 minute HIIT sessions that good?

Well, that depends.

If you only have 30 mins then yes they can be effective at holding on or even creating fitness but, as always, growing meaningful fitness is not that simplistic.

Training should focus on building muscle mitochondria and their efficiency, energy systems such as aerobic capacity, and Vo2 plus a foundation of raw strength.

That’s kind of a complex way of saying you need to have longer aerobic sessions, very hard sessions, and get into the gym if you want to get faster up hills and ride long at strong average speeds.

Look, you ride a bike and most of us want to feel the accomplishment of knocking off a century ride or take on a hilly sportive without having the disappointment of getting off.

Sadly HITT sessions alone just won’t cut it there! I know every person and their dog on YouTube and Social media are trying to convince you that they can.

The answer, a bit like diet is that there is no quick fix for making you a better cyclist. You have to be specific, prioritise what you need to work on the most, and stay consistent.

So, to warp up with.

Q: Are 30-minute sessions effective?

A: They can be if that’s all the time you have to train and you were going to miss an intensity session.

Q: Will they make you strong and fast up hills and give you the ability to ride endless long miles without fading.

A. NO! You need to be more specific.

Thanks for reading.  

Simon

Performance & Nutrition Director
2 X Winner of Gym Based PT, and founder of VPCC