Why 1-min on, 1-min off interval workouts are the best way to kickstart your cycling training

Do if… you want to start including intervals into your rides for fitness gains

Male cyclist completing a 1 min on, 1 min off cycling workout
(Image credit: Future)

Ready to get fit through cycling? This cycling workout is great for both those first dipping their toes into structured training, as well as seasoned athletes looking to build up their fitness again after a long time off the bike for whatever reason. 

For everybody, there is the temptation to jump straight in with the most brutal workout you can find - start as you mean to go on, right? But really, that just spells a one-way ticket to common cycling injuries, ironically leaving you with more time off the bike. 

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Andy Turner

Andy is a Sport & Exercise Scientist, fully qualified and experienced Cycling Coach, Sports Director, Freelance Writer, and Performance Consultant. He spent 3 years riding for a UCI cycling team and 7 years as a BC Elite rider, competing in prestigious events such as the Tour of Britain and the Volta a Portugal. 

 

Graduating with a first-class honours degree in Sport & Exercise Sciences, he continues to pursue his interest in research in the field of Sport Science alongside managing his coaching business, ATP Performance. He also works as a Wind Tunnel operator and Performance Consultant at the Silverstone Sports Engineering Hub, working with individuals, teams, and businesses to optimise performance and develop products.