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  • HIIT training is a modern and really effective way to burn calories on the

  • bike and also improve your top-end fitness. In this video we're going to

  • show you how to do a HIIT session on the bike and coach Ken from BPC has

  • designed the session. So Ken what are the benefits of HIIT training?

  • HIIT training is great for burning calories in a really effective manner so you're not

  • going to be spending all day on the bike, you're not going to be out for 4-5 hours

  • We're trying to get the same amount of work done in as short a time as possible

  • So because we're trying to get you working as close to your maximum power

  • output as possible for as long as possible throughout the session you also

  • maintain muscle mass and recruit all those big muscle groups as well

  • One of the other benefits of HIIT training is that it's been

  • scientifically proven to burn more calories and be more effective at

  • burning fat than just going out for long steady hours out on the road

  • So it's quality over quantity for this session? Exactly, lots of hard work. So this HIIT

  • session I've designed to you is going to have three ten-minute blocks of

  • sprinting. The first one is going to be 10 seconds as hard as you can go,

  • followed by 50 seconds recovery and make sure that you're still pedaling

  • throughout the recovery period. Don't just stop completely. The second one is

  • going to be a 20 second sprint followed by 40 seconds recovery and the third one

  • is a 30 second sprint followed by 30 seconds recovery. So we're sprinting once

  • a minute for 10 minutes. We're going to have two 5 minute rest periods in

  • between each of the three blocks and of course we're going to be warming up

  • thoroughly beforehand and cooling down afterwards as well

  • What sort of intensity is required for each of the blocks? So you're gonna start each of the

  • sprints as hard as you can go. So get out of the saddle 5 to 10 seconds as

  • hard as you can possibly go. With the longest sprints you'll probably want to

  • get back in the saddle in order to maintain that high power output, that

  • high cadence, and keep going whilst your legs are burning, almost everything's

  • hurting and get all the way to that 30 seconds

  • So how to do this HIIT session? Well, one of the great things about smart trainers such as the Tacx Neo

  • and Tacx Flux is the ability to pre program the training session into the

  • Tacx app or other third party apps such as Zwift and TrainerRoad. And what this

  • enables you to do is perform the session and the trainer will automatically

  • adjust the resistance depending on the interval that you're on in the session

  • So this is really great because you don't have to concentrate as much and

  • you can just focus on turning the pedals. Exactly, you can close your eyes and pedal

  • It's a really great thing about a smart trainer and a controllable trainer,

  • you don't really have to think about it, you can program the session in advance

  • and then just get on with it. With this particular workout

  • high intensity interval training, because the power output is so high you're gonna

  • need a trainer that provides really high levels of resistance. So the Tacx Neo goes up to 2200 watts

  • I think we might need a more powerful one, I don't think that's enough for me

  • I think that might just about cover it. Unlike some other turbo trainers you can actually

  • get out of the saddle and put the power down and they feel stable and another

  • really good thing is that they're direct drive which means that you don't get

  • wheel slip on the back wheel when you're really putting down the high torque effort

  • Yeah, that can be really frustrating in this particular type of

  • session where you're sprinting as hard as you can go. The other thing because

  • it's got a really accurate power meter built inside the turbo trainer, it's

  • going to give you some really great feedback in terms of your peak power so

  • then when you repeat the session in the future you've got a number there that

  • you know is reliable and consistent that you're trying to beat for next time, and beat your mates as well

  • Yes, it gives you motivation, enables you to track your

  • progress as well, your improvement. Yeah, so another option for this session

  • instead of the pre-programmed workout mode would be to put it in manual or

  • slope mode so that you're more in control of the exact precise power

  • output so you can squeeze every last watt out of your legs

  • It's not gonna be many.

  • If you enjoyed this video and found it useful then be sure to check out the

  • other specific training videos in this series and subscribe to the Cycling Weekly channel.

HIIT training is a modern and really effective way to burn calories on the

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Fat Burning HIIT Session | Cycling Weekly

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    Henry 楊 posted on 2020/05/24
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