字幕表 動画を再生する 英語字幕をプリント HIIT training is a modern and really effective way to burn calories on the bike and also improve your top-end fitness. In this video we're going to show you how to do a HIIT session on the bike and coach Ken from BPC has designed the session. So Ken what are the benefits of HIIT training? HIIT training is great for burning calories in a really effective manner so you're not going to be spending all day on the bike, you're not going to be out for 4-5 hours We're trying to get the same amount of work done in as short a time as possible So because we're trying to get you working as close to your maximum power output as possible for as long as possible throughout the session you also maintain muscle mass and recruit all those big muscle groups as well One of the other benefits of HIIT training is that it's been scientifically proven to burn more calories and be more effective at burning fat than just going out for long steady hours out on the road So it's quality over quantity for this session? Exactly, lots of hard work. So this HIIT session I've designed to you is going to have three ten-minute blocks of sprinting. The first one is going to be 10 seconds as hard as you can go, followed by 50 seconds recovery and make sure that you're still pedaling throughout the recovery period. Don't just stop completely. The second one is going to be a 20 second sprint followed by 40 seconds recovery and the third one is a 30 second sprint followed by 30 seconds recovery. So we're sprinting once a minute for 10 minutes. We're going to have two 5 minute rest periods in between each of the three blocks and of course we're going to be warming up thoroughly beforehand and cooling down afterwards as well What sort of intensity is required for each of the blocks? So you're gonna start each of the sprints as hard as you can go. So get out of the saddle 5 to 10 seconds as hard as you can possibly go. With the longest sprints you'll probably want to get back in the saddle in order to maintain that high power output, that high cadence, and keep going whilst your legs are burning, almost everything's hurting and get all the way to that 30 seconds So how to do this HIIT session? Well, one of the great things about smart trainers such as the Tacx Neo and Tacx Flux is the ability to pre program the training session into the Tacx app or other third party apps such as Zwift and TrainerRoad. And what this enables you to do is perform the session and the trainer will automatically adjust the resistance depending on the interval that you're on in the session So this is really great because you don't have to concentrate as much and you can just focus on turning the pedals. Exactly, you can close your eyes and pedal It's a really great thing about a smart trainer and a controllable trainer, you don't really have to think about it, you can program the session in advance and then just get on with it. With this particular workout high intensity interval training, because the power output is so high you're gonna need a trainer that provides really high levels of resistance. So the Tacx Neo goes up to 2200 watts I think we might need a more powerful one, I don't think that's enough for me I think that might just about cover it. Unlike some other turbo trainers you can actually get out of the saddle and put the power down and they feel stable and another really good thing is that they're direct drive which means that you don't get wheel slip on the back wheel when you're really putting down the high torque effort Yeah, that can be really frustrating in this particular type of session where you're sprinting as hard as you can go. The other thing because it's got a really accurate power meter built inside the turbo trainer, it's going to give you some really great feedback in terms of your peak power so then when you repeat the session in the future you've got a number there that you know is reliable and consistent that you're trying to beat for next time, and beat your mates as well Yes, it gives you motivation, enables you to track your progress as well, your improvement. Yeah, so another option for this session instead of the pre-programmed workout mode would be to put it in manual or slope mode so that you're more in control of the exact precise power output so you can squeeze every last watt out of your legs It's not gonna be many. If you enjoyed this video and found it useful then be sure to check out the other specific training videos in this series and subscribe to the Cycling Weekly channel.