After Wednesday’s rain, I was forced to push my bike sprints forward another day. I finally got out there yesterday (Thursday) and got ’em done.
After a brief Google search, I stumbled onto Cycling.com and their HIIT circuit for biking. I made a few small modifications since I’m on a hybrid/gravel bike and not a road bike. I also downloaded an interval timer app on my phone which was pretty snazzy as it saves pre-recorded circuits and has a nice visual and audible signal for when to start and stop.
Yesterday’s HIIT biking looked like this:
- 10 minute (2 mile) warmup
- 4 sets of 30 second sprint / 90 second rest
- 3.5 minute (.75 mile) break then repeat steps 2 &3 twice more
- 10 minute (2 mile) cool down
The entire workout took me less than an hour and took me a distance of 12 miles.
Once I started the first sprint, I realized just how awesome it felt to pedal super fast and get the heart rate going. It reminded me of the times that my friends and I would race each other when we were in primary school. There’s an indescribable feeling when you are moving so fast that the rest of your body is really just along for the ride. Now granted, I wasn’t going much faster than my normal pace because I downshifted to an easier gear for the sprints, but it was fun.
I think I’m prejudiced against HIIT because I did HIIT running in the gym once upon a time when I was closer to 270 pounds or so. The physical trainer sweared by HIIT, but I just wasn’t enjoying the idea of 30-60 seconds of intense, lung-searing torture with short rests peppered in so you don’t die. But that was running, and as I’ve already established, I’m still working on that area of my fitness. But biking is low impact! Let’s be honest, I enjoy biking more than running, and as they say, the best fitness plan is the one you can stick to.
So all in all, bike sprints or HIIT wasn’t that bad. I felt pretty good afterwards.
The plan for this weekend: Today I’m LSD biking because it’s beautiful outside, body weight circuits on Saturday before attending a social distanced backyard wedding, and biking with my sis in the pouring rain on Sunday. As they say, “If it ain’t raining, you ain’t training!”
Be well everyone!
Couch to 29K: A Health and Fitness Journey 