Cycling Sprint Intervals

Crank up the cardio for today’s Vibrant Energy Training Tip: high-intensity sprint intervals on the bike to get your heart rate soaring. It’s a 90-minute workout and I do it specifically with training for hockey in mind, but it’s a beneficial workout for everyone. 

1) warmup (moderate tempo) – 20 minutes 

2) 30 seconds sprint, 30 seconds easy 

  • 40 seconds sprint, 40 seconds easy 
  • 50 seconds sprint, 50 seconds easy
  • 60 seconds sprint, 60 seconds easy
  • 60 seconds sprint, 60 seconds easy 
  • 50 seconds sprint, 50 seconds easy 
  • 40 seconds sprint, 40 seconds easy
  • 30 seconds sprint 

3) 9 minutes moderate tempo 

4) 60 seconds sprint, 60 seconds easy 

  • 50 seconds sprint, 50 seconds easy 
  • 40 seconds sprint, 40 seconds easy 
  • 30 seconds sprint, 30 seconds easy 
  • 30 seconds sprint, 30 seconds easy 
  • 40 seconds sprint, 40 seconds easy 
  • 50 seconds sprint, 50 seconds easy 
  • 60 seconds sprint

5) 9 minutes moderate tempo 

6) Rider’s choice – repeat either the first or second set of intervals 

7) 20 minutes moderate tempo 

This workout calls for three sets of sprints (24 sprints total) and you may need to work up to that quantity as well as the 90-minute duration. As a hockey player, mentally I approach this workout as three periods of hard work. 

Remember to hydrate! 

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