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Cycling is a fantastic way to improve your cardiovascular fitness

You’ll attain your fitness objectives more quickly by incorporating HIIT outdoor cycling workouts into your regimen in addition to adding diversity and excitement. Let’s look at 5 of these exercises.

Cycling is an excellent method to increase your cardiovascular fitness, lose weight, and take in nature. Even though relaxing rides are fun, adding high-intensity interval training (HIIT) to your outdoor cycling regimen can help you reach new levels of fitness. There’s something incredibly unique about taking to the open road on your bike and pushing yourself with energizing intervals, regardless of your level of cycling experience. Here are five grueling and successful HIIT cycling exercises.

Women can benefit greatly from cycling because it has many positive psychological and physical effects. According to a research in the Journal of the American Medical Association, women who frequently cycled had a lower risk of heart disease and heart-related incidents like heart attacks. Cycling is also a great technique to control weight and encourage a healthy body composition.

Another low-impact exercise option that is easy on the joints and still gives ladies a good workout is cycling. Women with joint problems or those who could be healing from injuries will benefit most from this. Cycling was linked to a lower risk of knee discomfort and osteoarthritis in women, according to a study in the British Journal of Sports Medicine.

Flying 40-second intervals

Cycling athletes who want to improve their sprinting strength and speed sometimes choose for flying 40 intervals. How to execute this exercise is as follows:

Look for a flat section of road or a bike path.

Warm up for 10 to 15 minutes before stepping up the intensity.

After warming up, cycle for about two minutes at a moderate tempo.

After two minutes, put your everything into the subsequent 40 seconds of sprinting as quickly as you can.

Ride a bike for two minutes at a leisurely pace to recover.

For a total of 5 to 8 intervals, repeat this pattern of sprinting for 40 seconds and resting for two minutes.

To cool down after the workout, gently slow your pace for 10 minutes.

Tabata Intervals 

Tabata intervals are renowned for their brief, strong bursts of work, which makes them a great option for people with limited time. To execute a Tabata interval workout, follow these steps:

Warm up for 10 to 15 minutes before stepping up the intensity.

Look for a stretch of road that is level or gently sloping.

Cycle for four minutes at a brisk pace to start.

After the warm-up is through, pedal as quickly as you can for 20 seconds.

Cycle slowly for 10 seconds to recover.

Complete 8 cycles (4 minutes) of this pattern of 20 seconds of intense exertion and 10 seconds of recuperation.

After the workout, cool down for 10 minutes while gradually slowing down.