Why Should Cyclists Do High Intensity Interval Training & How To Get The Most Out Of HIIT

[@ridekernow]

The HIIT timewarp, where 30 seconds HIT feels like 5 minutes and the 1 minute recovery feels like 10 seconds!

[@ljadf]

A while ago HiiT and longer 20 minute max efforts were all I was doing, it made me fast, but I found I had "brittle fitness" in that a couple of days off the bike, and my artificially elevated FTP would drop significantly. I'm training for a 100k hills race now which means long slower efforts, which I'm finding challenging almost more so than the HiiT. In my experience, HiiT will get you fitter faster but has the side effect of putting the brakes on your fitness hard when recovering. Mix them with sweet spot and zone 2 (yawn) rides for the best will rounded effect.

[@neilwharmby4282]

HIIT is the only way I can keep boredom at bay on the turbo. No time for tedium when you're worried about where the next breath is coming from... 🥵 Seems to work well for me.

[@evanking920]

The best racing season I ever had as a Masters ( Veteran) competitor was when I did short interval track workouts . That was in the 90s and early 2000s and was before the HIIT training took hold. Evidently I was doing HIIT before it became fashionable. I think HIIT sessions now benefit the older athlete extremely well.

[@richcrompton6891]

Love including HIIT in my workouts. I’m an ex competitive swimmer so high intensity for short intervals is what I grew up on. Back then the adage was to learn how to swim fast, you need to swim fast! So we did sprints on a good chunk of our week’s sessions. Love it!!

[@Lvdwoerd]

HIIT sessions that are definitely my favourite are Tabata sessions. 3 total sets of Tabata. 10 min warm-up, 1st tabata, 5-10 min recovery, 2nd tabata 5-10 min recovery, 3rd tabata, 10 min cooling-down. The intensity of the tabata efforts, 20 seconds around or above 150% of ftp.

[@tommyorange4270]

I love your added sound effects while accelerating :)

[@frozenbean]

I love that KZbin decided to cap off this video of James telling us about intervals with the ad with that guy who tells you that doing cardio can't help you lose weight.

[@edwindeuning2922]

I like doing high rpm hiits and bigger gear muscular endurance hiit. Also, off the bike core work with little bit of weights, strong abs and back so important for us older (55) riders.

[@richardmiddleton7770]

That's actually NOT how you do HIIT. All out 30 second sprints would require at least 3 minutes rest before the next one otherwise you won't be able to go hard enough again or for as many reps. All you're doing is a fancy vo2 max session that will burn you out in no time! They have their place but absolute MAXIMUM once a week or as an opener before race day.

[@martinmakau1138]

true. the recommended is 15 seconds to 1.30, or 30 seconds to 3 minutes. 1 minute is not enough for any recovery at full effort

[@phillmuz5184]

I like the 40 20 from the video dan did a few years back, apart from the adverts kick in mid max effort so to re do that again without the adds would be good.

[@phillmuz5184]

@@rogerwilson8023 my 1st winter of a proper winter on a turbo trainer so looking forward to the spring, I like to do it at a high cadance then do it on a low cadance effort.

[@jasonmcgrody9472]

I've used that 40/20 video in my workout sessions in the Navy with other Sailors. It's one thing to have me talk to them and quite another having professional presenters and (ex)professional athletes.

[@raospoa]

When I train using those older videos, I download them so I don't need to bare through the ads. They have some great videos from back then

[@phillmuz5184]

@@raospoa thanks for the info, I'm a technical dinosaur, I remember when floppy discs were actually floppy lol.

[@JimKJeffries]

At least twice a week I do sprints: as fast as I can get going until the next traffic sign, the following is a rest, repeat. Will usually do this for about 20 miles, however I ride over 300 per week as my daily.

[@GCNTraining]

That's an impressive total!

[@Jefffunk12410]

These are definitely awesome i am a subscriber of the GCN training channel. How do you all feel about low cadance hight torque work.

[@gamerlolol3475]

Thank you for giving great tips.

[@johnmac9995]

When I saw the "J Williams" sticker on the frame, I genuinely thought that's strange, who's bike has Hank borrowed?

[@lydiacousineau6259]

I enjoy HIIT workouts, especially when I'm riding on my indoor bike. Can you make a video with recommendations on how to incorporate HIIT workouts in a rotation with other workouts for different goals? For example, what combination of workouts and rides are best to increase speed or improve endurance or loose weight?

[@charlespackwood9219]

I think the hardest hiit workout is a 3x20 at threshold or 2x30.

[@James-zu1ij]

I do a session where I merely add up all the spent above a certain power, exerting myself as little as possible i.e. finishing the interval before the burn. I do a little leg stretcher called the "devil rides out" 🤣 6mins 300.400and 500watts or 30mins at 300 400 500 this is a hard one that takes about 4 hrs and I do it every 2 months

[@alfiepilkington6927]

200 watts for 5 minutes warm up 500 watts for along as I can 200-270 watts for around 1 minute to 1 and a half minutes While session will last around 40 minutes then some sprints after 😁

[@stevemullin1195]

What type of training should I do if I’m training for a multi day long distance road ride....not race. I’m training on a recumbent trike to do the San Francisco to Los Angeles AIDS lifecycle ride next year...545 miles over 7 days. My trike is 37lbs base weight, triple cranks 44-32-22 and a 11-34 8 speed cassette. Want to build endurance and lose weight before next years ride.

[@MOTORRAD_ONLINE]

Maybe I missed it... if not could you please make a tutorial video on how to build the bike stand at 1:40 ? Thanks!

[@James-zu1ij]

Do you mean the one outside the poshest man cave I've ever seen.

[@stephenchu1115]

Love watching Hank suffer. I'm not a triathlete, so I only got introduced to Heather of GTN when Manon challenged her to Cyclist vs Runner calorie challenge. So, I've been binge-watching Heather GTN videos last weekend. About 2 years ago there was GTN 15 Minute HIIT workout with Heather and Hank. So, you want to watch Hank suffer, watch this video. At one point Heather says: "..3-2-1. Go to the end. Unlike James. We don't want any slackers...". Poor Hank, she literally killed him. By the way, I'm subscribing to GCN+ just to see Hank suffer more...

[@GCNTraining]

Awesome, we hope you enjoy GCN+!

[@Xenoxz83]

What kind of stationary bike is being used in the video. And is that kind of bike best for HIIT

[@pri-history5826]

Great to know once you have completed all of the HIIT sessions several times on this channel 😂

[@jaybroad9078]

😂 I can relate

[@GCNTraining]

😂

[@John-2Cat]

I've watched a lot, read a lot about pro athletes in general. They never get sore. SORE means tired the next day and probably not enjoyable training. Normally its low intensity high volume. A pro rarely hits max intensity. As a boxer said "actual fight is for fight night" & "training and sparring should be low intensity, very little contact but high volume" I read this and seen this theory time and time again. Its true ??????

[@MichaelMacLennan1]

Well it depends on where a pro is in their season. HIIT has it's time and place. It's usually done, in the build and specialization phase. In the base phase it's often long and slow rides.

[@richardmiddleton7770]

Yes it's true. Pro's rarely go all out and spend most of the time in zone 2 (6-7 zones not 3!). Remember, training isn't racing and racing isn't training!

[@KazeyoYT]

is there a such thing as Seated Sprint? I'm not that confident standing up when sprinting

[@joewakelin198]

Hank always finds a way to get his bike rack in the video lol

[@ozmadman]

I have a problem with HIIT as I tend to panic when I can barely breathe, this makes me hyperventilate and puts me off pushing myself to the limit as it's scary!

[@dh9517]

HIIT helps increase muscle mash?

[@martinraucher2147]

Why 8-15 reps? What is the benefit of staying in this range over more or fewer reps? Thanks.

[@jasonmcgrody9472]

Largely because if you do these at the right intensity then 8-15 is when your body will tell you it's done and needs a rest. There's no point doing a set if you can't maintain the intensity you want.

[@cyrusf.4039]

Have you done any shows that address the growing aging demographic? and the specific issues associated with this age group? I'm talking 40 and up? Might this be a large untapped audience for your show?

[@GOlone9597]

What if you do HIIT fasted?

[@ozmadman]

You shouldn't, fasted training is for up to the first 2 hours of your longer a level two easy day rides such as to the end of Hank's drive..

[@GOlone9597]

@@ozmadman what would be the effect? I'm doing this unintentionally during my morning ride before going to work 😅

[@richardmiddleton7770]

No problem doing HIIT first thing in the morning fasted, your glycogen stores will be adequate from what you ate the previous day/s. It's probably better actually. You don't want your body doing any extra work digesting food!

[@JerryHilts]

"HIIT Training"? Wouldn't that be High Intensity Interval Training Training?

[@ashleyhouse9690]

Yes, right up there with PIN number!

[@benshand3378]

Alternatively you could just ride your bike get fit and enjoy what’s around you. Unless of course you’re trying to be a pro and need this.

[@richardmiddleton7770]

Haha pros don't do HIIT! What does that tell you?!

[@anthonyward5329]

Lactic acid doesn’t exist in meaningful quantities in the human body even during intense exercise. This is outdated terminology.

[@neilwharmby4282]

Didn't GCN themselves recently do a video confirming that exact point...? 🤔

[@itsianwood]

Don't do HIIT more than twice a week because you will get injuries? What rubbish! You can't say stuff like that.

[@jasonmcgrody9472]

Studies have shown that twice a week is a good amount to avoid overtraining.

[@DavidSmith-gj2dm]

Yep he’s right ! The more intense you train the greater the need for recovery as HIIT creates more muscle damage than oxidative stress .Therefore more time needed for complete recovery . Anaerobic improvement is better preserved so less likely to deregulate over time , so nothing lost by infrequent workouts of this nature , more likely though to be beneficial in the long run .

[@itsianwood]

@@DavidSmith-gj2dm yes, yes - the more intensely you train, obviously...it's not rocket science... but to say definitively twice a week as if all people are the same is just a bit silly.

[@declankendry712]

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