4 minute intervals have become increasingly popular among cyclists looking to improve their performance on the bike. These shorter, high-intensity intervals can provide significant benefits in terms of aerobic capacity, lactate threshold, and overall cycling efficiency. In this comprehensive guide, we’ll dive deep into the science behind 4 minute intervals, explore their relevance among pro athletes, and provide sample workouts for beginner, intermediate, and advanced cyclists. Let’s unlock the full potential of interval training.
Science Behind 4 Minute Intervals
The Benefits of High-Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) involves alternating between periods of intense effort and periods of low-intensity recovery or rest. The shorter, more intense intervals in HIIT workouts challenge the body’s energy systems, leading to improvements in aerobic and anaerobic capacity, increased lactate threshold, and enhanced muscle efficiency.
Increased Aerobic Capacity (VO2 max)
Numerous studies have shown that incorporating high-intensity intervals, such as 4 minute intervals, into your training program can lead to significant improvements in VO2 max. VO2 max is a measure of the maximum amount of oxygen your body can use during intense exercise, and it is a crucial determinant of endurance performance.
Improved Lactate Threshold
Lactate threshold refers to the point at which your body begins to produce lactic acid faster than it can be cleared, resulting in fatigue and a decline in performance. High-intensity interval training, including 4 minute intervals, can help increase your lactate threshold, allowing you to maintain a higher intensity for more extended periods.
Relevance Among Pro Athletes Using 4 Minute Intervals
Examples of Pro Athletes Using 4 Minute Intervals
- Pro Athlete 1: Peter Sagan, a three-time World Champion and seven-time green jersey winner in the Tour de France, is known to include 4-minute intervals in his training program. These high-intensity intervals help him develop the explosive power and endurance needed for his sprint finishes and breakaways.
- Pro Athlete 2: Annemiek van Vleuten, a two-time World Road Race Champion and Olympic time trial gold medalist, also incorporates 4-minute intervals into her training regimen. These intense intervals help her build the aerobic capacity and strength required to excel in time trials and hilly races.
Existing Research and Studies
Overview of Key Studies of 4 Minute Intervals
- Study 1: “Aerobic high-intensity intervals improve VO2max more than moderate training” (Helgerud et al., 2007): This study found that performing 4 x 4-minute intervals at 90-95% of maximal heart rate led to significant improvements in VO2 max compared to moderate-intensity training in well-trained soccer players.
- Study 2: “High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle” (Talanian et al., 2007): This study discovered that high-intensity interval training, consisting of 10 sets of 4-minute intervals, increased both fat and carbohydrate metabolism in human skeletal muscle, which can lead to improved endurance performance.
Sample Workouts for Beginner, Intermediate, and Advanced Cyclists
Beginner Workout
- Warm-up: 10-15 minutes of easy spinning at a comfortable pace
- Interval Set: 3 x 4 minutes at a challenging but sustainable effort (around 80-85% of your maximum heart rate), followed by 4 minutes of easy spinning for recovery between intervals
- Cool-down: 10-15 minutes of easy spinning to help flush out any residual fatigue
Intermediate Workout
- Warm-up: 15 minutes of progressive warm-up, gradually increasing your effort to reach 70% of your maximum heart rate
- Interval Set: 4 x 4 minutes at a high-intensity effort (around 85-90% of your maximum heart rate), followed by 4 minutes of easy spinning for recovery between intervals
- Cool-down: 10-15 minutes of easy spinning to help your body recover
Advanced Workout
- Warm-up: 20 minutes of progressive warm-up, including a few short, high-intensity efforts to activate your muscles
- Interval Set 1: 4 x 4 minutes at a high-intensity effort (around 90-95% of your maximum heart rate), followed by 4 minutes of easy spinning for recovery between intervals
- Recovery: 8 minutes of easy spinning to prepare for the next set
- Interval Set 2: 4 x 4 minutes at a high-intensity effort (around 90-95% of your maximum heart rate), followed by 4 minutes of easy spinning for recovery between intervals
- Cool-down: 10-15 minutes of easy spinning to aid recovery and prevent muscle soreness
Workouts based on Power
Below are sample 4-minute interval workouts based on power zones. These workouts are tailored for beginner, intermediate, and advanced cyclists. Keep in mind that these workouts are generalized, and it’s essential to adjust the wattage based on your individual power zones or functional threshold power (FTP). Your FTP is the highest power output you can maintain for a 60-minute effort. You can check out our Power Zones Calculator as a tool for these workouts.
Beginner Workout (Power-based)
- Warm-up: 10-15 minutes of easy spinning at 50-60% of your FTP
- Interval Set: 3 x 4 minutes at 75-85% of your FTP, followed by 4 minutes of easy spinning at 50-60% of your FTP for recovery between intervals
- Cool-down: 10-15 minutes of easy spinning at 50-60% of your FTP
Intermediate Workout (Power-based)
- Warm-up: 15 minutes of progressive warm-up, gradually increasing your effort to reach 70% of your FTP
- Interval Set: 4 x 4 minutes at 85-95% of your FTP, followed by 4 minutes of easy spinning at 50-60% of your FTP for recovery between intervals
- Cool-down: 10-15 minutes of easy spinning at 50-60% of your FTP
Advanced Workout (Power-based)
- Warm-up: 20 minutes of progressive warm-up, including a few short, high-intensity efforts at 110-120% of your FTP to activate your muscles
- Interval Set 1: 4 x 4 minutes at 95-105% of your FTP, followed by 4 minutes of easy spinning at 50-60% of your FTP for recovery between intervals
- Recovery: 8 minutes of easy spinning at 50-60% of your FTP to prepare for the next set
- Interval Set 2: 4 x 4 minutes at 95-105% of your FTP, followed by 4 minutes of easy spinning at 50-60% of your FTP for recovery between intervals
- Cool-down: 10-15 minutes of easy spinning at 50-60% of your FTP
By incorporating 4-minute intervals into your cycling training program, you can reap the benefits of increased aerobic capacity, improved lactate threshold, and enhanced cycling efficiency. Use the sample workouts provided to start incorporating this powerful training tool into your routine, and watch your performance soar. Don’t forget to track your progress and adjust your workouts as needed to ensure you’re consistently challenging yourself and reaching new heights on the bike.