{"id":39084,"date":"2024-05-22T05:08:41","date_gmt":"2024-05-22T12:08:41","guid":{"rendered":"https:\/\/averagejoecyclist.com\/?p=39084"},"modified":"2025-06-05T11:51:02","modified_gmt":"2025-06-05T18:51:02","slug":"reasons-bike-interval-training","status":"publish","type":"post","link":"https:\/\/averagejoecyclist.com\/reasons-bike-interval-training\/","title":{"rendered":"7 Reasons to do High Intensity Interval Training (HIIT) on Your Bike &#8211; and How to Do It"},"content":{"rendered":"\r\n<p>This post explains the concept and the benefits of High Intensity Interval Training (HIIT) on your bike, and shows you a simple way to incorporate HIIT into your cycling. Riding a bike is an efficient and fun way to get fit. Just getting on a bike and riding it somewhere will give you exercise, and exercise is always good for us. In fact,\u00a0 most experts agree that exercising is the single best thing we can do for our health and well being. So, if you want to get fitter and healthier, and fight aging, riding a bike is an excellent way to do that. However, like everything, you can work hard, or you can <strong>work smart<\/strong>. Interval training is a way to achieve maximum health and fitness benefits in shorter periods of time.<\/p>\r\n<h3 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/7-reasons-to-use-a-power-meter-on-your-bike\/\">7 Reasons to Use a Power Meter on Your Bike<\/a><\/h3>\r\n\r\n\r\n\r\n<p>Research shows that interval training on a bike (HIIT) is the <strong>smart way to get fitter faster<\/strong>, burn more calories, fight stress and aging, and control blood sugar levels. Read this post to learn more about the exciting benefits of interval training on your bike. It includes the top 7 reasons to do interval training on your bike. Note that you can easily do this kind of training indoors on a stationary bike. Or you can bring your bike indoors and set it up on a trainer.<\/p>\r\n<h4 style=\"text-align: center;\">Related Post: <a class=\"entry-title-link\" href=\"https:\/\/averagejoecyclist.com\/zone-2\/\" rel=\"bookmark\">The Best Cycling Workouts for Longevity: Why Zone 2 Might Be the Most Powerful Ride of Your Life<\/a><\/h4>\r\n<h4 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/optimal-hiit-training-bike\/\">What Is the Optimal Frequency of HIIT Training on a Bike to Increase VO\u2082 Max?<\/a><\/h4>\r\n\r\n\r\n\r\n<div class=\"wp-block-yoast-seo-table-of-contents yoast-table-of-contents\">\r\n<h2>Contents of this Post<\/h2>\r\n<ul>\r\n<li><a href=\"#h-get-fit-the-smart-way\" data-level=\"3\">Get Fit the Smart Way<\/a><\/li>\r\n<li><a href=\"#h-reason-1-to-do-interval-training-on-your-bike-it-s-the-fastest-way-to-get-fitter-while-cycling\" data-level=\"3\">Reason #1 to do Interval Training on Your Bike: It&#8217;s the Fastest Way to Get Fitter while Cycling<\/a>\r\n<ul>\r\n<li><a href=\"#h-cardiac-training-zones-based-on-perceived-rates-of-exertion-talk-test\" data-level=\"4\">Cardiac Training Zones, Based on Perceived Rates of Exertion (Talk Test)<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<li><a href=\"#h-reason-2-to-do-interval-training-on-your-bike-interval-training-burns-more-calories-while-you-are-cycling\" data-level=\"3\">Reason # 2 to do Interval Training on Your Bike: Interval Training Burns More Calories While You are Cycling<\/a><\/li>\r\n<li><a href=\"#h-reason-3-to-do-interval-training-on-your-bike-interval-training-burns-more-calories-after-you-are-done-cycling\" data-level=\"3\">Reason # 3 to do Interval Training on Your Bike: Interval Training Burns More Calories AFTER You Are Done Cycling<\/a><\/li>\r\n<li><a href=\"#h-reason-4-to-do-interval-training-on-your-bike-it-s-an-effective-way-to-fight-the-negative-effects-of-chronic-stress\" data-level=\"3\">Reason #4 to do Interval Training on Your Bike: It\u2019s an Effective Way to Fight the Negative Effects of Chronic Stress<\/a><\/li>\r\n<li><a href=\"#h-reason-5-to-do-interval-training-on-your-bike-it-s-a-powerful-way-to-fight-aging\" data-level=\"3\">Reason #5 to do Interval Training on Your Bike: It\u2019s a Powerful Way to Fight Aging<\/a><\/li>\r\n<li><a href=\"#h-reason-6-to-do-interval-training-on-your-bike-hiit-helps-to-control-blood-sugar-levels\" data-level=\"3\">Reason #6 to do Interval Training on Your Bike: HIIT Helps to Control Blood Sugar Levels<\/a><\/li>\r\n<li><a href=\"#h-reason-7-to-do-interval-training-on-your-bike-all-of-the-other-benefits-of-interval-training-on-your-bike\" data-level=\"3\">Reason #7 to do Interval Training on Your Bike: All of the OTHER Benefits of Interval Training on Your Bike<\/a><\/li>\r\n<\/ul>\r\n<\/div>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\" id=\"h-get-fit-the-smart-way\">Get Fit the Smart Way with HIIT Training<\/h2>\r\n\r\n\r\n\r\n\r\n\r\n<div class=\"wp-block-image\" style=\"text-align: center;\">\r\n<figure class=\"aligncenter\"><a href=\"http:\/\/eepurl.com\/bGzuPf\" rel=\"noopener noreferrer\"><img decoding=\"async\" data-attachment-id=\"29612\" data-permalink=\"https:\/\/averagejoecyclist.com\/cycle-for-the-cause\/cycle-for-the-cause-10k\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Cycle-for-the-Cause-10K.jpg?fit=750%2C420&amp;ssl=1\" data-orig-size=\"750,420\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Cycle for the Cause &#8211; 10K\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Interval training is a way to achieve maximum health and fitness benefits in short periods of time. Photo credit: Inspired Storytellers&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Cycle-for-the-Cause-10K.jpg?fit=300%2C168&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Cycle-for-the-Cause-10K.jpg?fit=750%2C420&amp;ssl=1\" class=\"wp-image-29612 aligncenter lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Cycle-for-the-Cause-10K.jpg\" alt=\"7 Reasons to do Interval Training on Your Bike\" \/><noscript><img data-recalc-dims=\"1\" decoding=\"async\" width=\"750\" height=\"420\" data-attachment-id=\"29612\" data-permalink=\"https:\/\/averagejoecyclist.com\/cycle-for-the-cause\/cycle-for-the-cause-10k\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Cycle-for-the-Cause-10K.jpg?fit=750%2C420&amp;ssl=1\" data-orig-size=\"750,420\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Cycle for the Cause &#8211; 10K\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Interval training is a way to achieve maximum health and fitness benefits in short periods of time. Photo credit: Inspired Storytellers&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Cycle-for-the-Cause-10K.jpg?fit=300%2C168&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Cycle-for-the-Cause-10K.jpg?fit=750%2C420&amp;ssl=1\" class=\"wp-image-29612 aligncenter lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Cycle-for-the-Cause-10K.jpg?resize=750%2C420&#038;ssl=1\" alt=\"7 Reasons to do Interval Training on Your Bike\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Cycle-for-the-Cause-10K.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Cycle-for-the-Cause-10K.jpg?resize=300%2C168&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Cycle-for-the-Cause-10K.jpg?resize=250%2C140&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Cycle-for-the-Cause-10K.jpg?resize=320%2C179&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript><\/a>\r\n<figcaption>Interval training is a way to achieve maximum health and fitness benefits in short periods of time. Photo credit: Inspired Storytellers<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\" id=\"h-reason-1-to-do-interval-training-on-your-bike-it-s-the-fastest-way-to-get-fitter-while-cycling\">Reason #1 to do Interval Training on Your Bike: It&#8217;s the <em>Fastest<\/em> Way to Get Fitter while Cycling<\/h2>\r\n\r\n\r\n\r\n<p>Research has made it very clear that the fastest way to get fitter while cycling is to do interval training. If you just go out and cycle at a moderate rate for 30 minutes or an hour every day, your body will very quickly adjust to that exercise. You will get fitter at first, but once your body is used to the exercise, your fitness will stop improving. At best, you will only maintain your level of fitness.<\/p>\r\n<p>Interval training keeps surprising your body, because you make short but very intense demands on it. This forces your body to keep adapting to challenges by getting fitter and stronger (source: the <a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/fulltext\/2013\/05000\/High_Intensity_Interval_Training___Efficient,.3.aspx\" target=\"_blank\" rel=\"noopener noreferrer\">American College of Sports Medicine).<\/a><\/p>\r\n\r\n\r\n\r\n\r\n\r\n<p>The <a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/fulltext\/2013\/05000\/High_Intensity_Interval_Training___Efficient,.3.aspx\" target=\"_blank\" rel=\"noopener noreferrer\">American College of Sports Medicine<\/a> defines interval training as follows: \u201chigh-intensity interval training (HIIT) consists of alternating short periods of intense exercise with recovery periods of passive or mild-intensity movement.\u201d<\/p>\r\n\r\n\r\n\r\n<p>Intense activity is defined as making you breathless (not winded), with your heart pounding but not exploding, and with you able to speak in single words (not whole sentences). Note that this kind of training is only appropriate for low-risk people and for moderate-risk people who have been cleared for vigorous exercise by a medical professional (source: <a href=\"https:\/\/ucdintegrativemedicine.com\/2016\/06\/get-fit-fast-hiit\/#gs.6OiD1eaO\" target=\"_blank\" rel=\"noopener noreferrer\">UC Davis Intergrative Medicine<\/a>).<\/p>\r\n\r\n\r\n\r\n<p>Intervals are an easy way to introduce variation to your bike rides, which will keep your body \u201cguessing\u201d and adapting. They are also a way to put increasing demands on your body. For example, when you start doing interval training, your intervals might be only at level 3 on the chart below. But a few weeks later, you could start adding in one or two intervals at level 5, which will really challenge your body and force it to become fitter.<\/p>\r\n<h3 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/complete-bike-training-plan-for-cyclists\/\">How to Get Bike Fit: Complete Bike Training Plan<\/a><\/h3>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\" id=\"h-cardiac-training-zones-based-on-perceived-rates-of-exertion-talk-test\">Cardiac Training Zones, Based on Perceived Rates of Exertion (Talk Test)<\/h2>\r\n\r\n\r\n\r\n\n<table id=\"tablepress-3\" class=\"tablepress tablepress-id-3\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\"><center>Zone<\/th><th class=\"column-2\"><center>RPE Level (Rate of Perceived Exertion)<\/th><th class=\"column-3\"><center>Level of Exertion<\/th><th class=\"column-4\"><center>How it Feels<\/th><th class=\"column-5\"><center>What it Does<\/th><th class=\"column-6\"><center>Percentage of Maximum Heart Rate <\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\">Zone 1 (Low intensity)<\/td><td class=\"column-2\">1 to 2<\/td><td class=\"column-3\">Light<\/td><td class=\"column-4\">I'm so comfortable I could do this all day!<\/td><td class=\"column-5\">Strengthens your heart. Contributes to reducing body fat, cholesterol, and blood pressure. <\/td><td class=\"column-6\">50% to 60% of maximum heart rate<\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\">Zone 2 (Weight Control)<\/td><td class=\"column-2\">3 to 4<\/td><td class=\"column-3\">Moderate<\/td><td class=\"column-4\">I can feel that I am exercising, but I feel good and can easily carry on a conversation<\/td><td class=\"column-5\">Strengthens your heart and your mitochondria (the powerhouses of your cells). Contributes to reducing body fat, cholesterol, and blood pressure. 65% of calories burned in this zone are calories from fat.<\/td><td class=\"column-6\">60% to 70% of maximum heart rate<\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\">Zone 3 (Aerobic)<\/td><td class=\"column-2\">5 to 6<\/td><td class=\"column-3\">Intense, but not exhausting<\/td><td class=\"column-4\">I am a bit breathless now, and I don't want to talk<\/td><td class=\"column-5\">Great zone for weight loss, strengthening muscle, and general fitness. Burns 50% carbs and 50% fat.<\/td><td class=\"column-6\">70% to 80% of maximum heart rate<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\">Zone 4 (Anaerobic)<\/td><td class=\"column-2\">6 to 8<\/td><td class=\"column-3\">Intense and exhausting<\/td><td class=\"column-4\">Breathing is labored, and talking is not an option unless in cases of emergency. Most people should only do this in short spurts, 2 to 3 days per week<\/td><td class=\"column-5\">Improves both endurance and fitness. Cannot be sustained for long enough to be significant for weight loss.<\/td><td class=\"column-6\">80% to 90% of maximum heart rate<\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\">Zone 5 (Maximum)<\/td><td class=\"column-2\">9 to 10<\/td><td class=\"column-3\">As Intense as is Physically Possible for You<\/td><td class=\"column-4\">In this zone, you can only focus on the activity, such as cycling or running as fast as possible. Talking is out of the question. Loud grunts might be possible (think power lifting competitions).<\/td><td class=\"column-5\">Can only be done in short bursts, around 1 to 2 minutes. It is used to improve athletic performance, but comes with a high risk for injury. Mainly used as a training tool only by competitive athletes.<\/td><td class=\"column-6\">90% to 100% of maximum heart rate<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-3 from cache -->\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\" id=\"h-reason-2-to-do-interval-training-on-your-bike-interval-training-burns-more-calories-while-you-are-cycling\">Reason # 2 to do Interval Training on Your Bike: Interval Training Burns More Calories While You are Cycling<\/h2>\r\n\r\n\r\n\r\n<p>As we said above, interval training (or HIIT) incorporates short periods of cycling at a higher intensity. Most people cannot sustain high intensity exercise for prolonged periods of time. So, interval training gives you the ideal compromise: it enables you to incorporate short periods of high-calorie burn into your workout. The overall effect is that you burn more calories in an hour than you would have done in an hour of cycling without intervals. If, for example, you simply cycled at a steady, moderate pace for an hour, you would burn far fewer calories.<\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\" style=\"text-align: center;\">\r\n<figure class=\"aligncenter\">\r\n<figure id=\"attachment_29771\" aria-describedby=\"caption-attachment-29771\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/3EIm8q7\" rel=\"noopener noreferrer\"><img decoding=\"async\" data-attachment-id=\"29771\" data-permalink=\"https:\/\/averagejoecyclist.com\/cycle-cause-2018-2019\/cycle-for-the-cause-during-the-ride-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/10\/Cycle-for-the-Cause-during-the-ride-2.jpg?fit=750%2C552&amp;ssl=1\" data-orig-size=\"750,552\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Cycle for the Cause during the ride 2\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/10\/Cycle-for-the-Cause-during-the-ride-2.jpg?fit=300%2C221&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/10\/Cycle-for-the-Cause-during-the-ride-2.jpg?fit=750%2C552&amp;ssl=1\" class=\"wp-image-29771 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2018\/10\/Cycle-for-the-Cause-during-the-ride-2.jpg\" alt=\"7 Reasons to do interval training on your bike. Most people cannot sustain high intensity exercise for prolonged periods of time. That's where HIIT comes in - it enables you to experience the benefits of high intensity exercise, for short periods of time\" width=\"750\" height=\"552\" \/><figcaption id=\"caption-attachment-29771\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"29771\" data-permalink=\"https:\/\/averagejoecyclist.com\/cycle-cause-2018-2019\/cycle-for-the-cause-during-the-ride-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/10\/Cycle-for-the-Cause-during-the-ride-2.jpg?fit=750%2C552&amp;ssl=1\" data-orig-size=\"750,552\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Cycle for the Cause during the ride 2\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/10\/Cycle-for-the-Cause-during-the-ride-2.jpg?fit=300%2C221&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/10\/Cycle-for-the-Cause-during-the-ride-2.jpg?fit=750%2C552&amp;ssl=1\" class=\"wp-image-29771 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/10\/Cycle-for-the-Cause-during-the-ride-2.jpg?resize=750%2C552&#038;ssl=1\" alt=\"7 Reasons to do interval training on your bike. Most people cannot sustain high intensity exercise for prolonged periods of time. That's where HIIT comes in - it enables you to experience the benefits of high intensity exercise, for short periods of time\" width=\"750\" height=\"552\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/10\/Cycle-for-the-Cause-during-the-ride-2.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/10\/Cycle-for-the-Cause-during-the-ride-2.jpg?resize=300%2C221&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/10\/Cycle-for-the-Cause-during-the-ride-2.jpg?resize=150%2C110&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/10\/Cycle-for-the-Cause-during-the-ride-2.jpg?resize=250%2C184&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/10\/Cycle-for-the-Cause-during-the-ride-2.jpg?resize=320%2C236&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript><\/a> Most people cannot sustain high intensity exercise for prolonged periods of time. That&#8217;s where HIIT comes in &#8211; it enables you to experience the benefits of high intensity exercise, for short periods of time. Photo credit: Inspired Storytellers<\/figcaption><\/figure>\r\n<figcaption><\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/best-cycling-training-plans-2\/\">Our Most Successful Cycling Training Plans<\/a><\/h3>\r\n<h2 id=\"h-reason-3-to-do-interval-training-on-your-bike-interval-training-burns-more-calories-after-you-are-done-cycling\">Reason # 3 to do Interval Training on Your Bike: Interval Training Burns More Calories AFTER You Are Done Cycling<\/h2>\r\n\r\n\r\n\r\n<p>After an interval training workout, your metabolism will be higher because of the intense exercise, so you will burn more calories for up to 12 hours after you finish your workout (source: Australian Family Physician).\u00a0 And according to the American College of Sports Medicine,\u00a0 you will burn 6 to 15 percent more calories for two hours following HIIT.<\/p>\r\n<figure id=\"attachment_18054\" aria-describedby=\"caption-attachment-18054\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/3EIm8q7\"><img decoding=\"async\" data-attachment-id=\"18054\" data-permalink=\"https:\/\/averagejoecyclist.com\/reasons-bike-interval-training\/georgia-simmerling-track-portrait\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/Georgia-Simmerling-Track-Portrait.jpg?fit=750%2C724&amp;ssl=1\" data-orig-size=\"750,724\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Georgia Simmerling Track Portrait\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/Georgia-Simmerling-Track-Portrait.jpg?fit=300%2C290&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/Georgia-Simmerling-Track-Portrait.jpg?fit=750%2C724&amp;ssl=1\" class=\"wp-image-18054 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/Georgia-Simmerling-Track-Portrait.jpg\" alt=\"HIIT training burns more calories even after you are done cycling\" width=\"750\" height=\"724\" \/><figcaption id=\"caption-attachment-18054\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"18054\" data-permalink=\"https:\/\/averagejoecyclist.com\/reasons-bike-interval-training\/georgia-simmerling-track-portrait\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/Georgia-Simmerling-Track-Portrait.jpg?fit=750%2C724&amp;ssl=1\" data-orig-size=\"750,724\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Georgia Simmerling Track Portrait\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/Georgia-Simmerling-Track-Portrait.jpg?fit=300%2C290&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/Georgia-Simmerling-Track-Portrait.jpg?fit=750%2C724&amp;ssl=1\" class=\"wp-image-18054 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/Georgia-Simmerling-Track-Portrait.jpg?resize=750%2C724&#038;ssl=1\" alt=\"HIIT training burns more calories even after you are done cycling\" width=\"750\" height=\"724\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/Georgia-Simmerling-Track-Portrait.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/Georgia-Simmerling-Track-Portrait.jpg?resize=300%2C290&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/Georgia-Simmerling-Track-Portrait.jpg?resize=150%2C145&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/Georgia-Simmerling-Track-Portrait.jpg?resize=250%2C241&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/Georgia-Simmerling-Track-Portrait.jpg?resize=320%2C309&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript><\/a> HIIT training burns more calories even after you are done cycling<\/figcaption><\/figure>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\" id=\"h-reason-4-to-do-interval-training-on-your-bike-it-s-an-effective-way-to-fight-the-negative-effects-of-chronic-stress\">Reason #4 to do Interval Training on Your Bike: It\u2019s an Effective Way to Fight the Negative Effects of Chronic Stress<\/h2>\r\n\r\n\r\n\r\n<p>There is overwhelming evidence that long-term, chronic stress leads to weight gain. By contrast, HIIT gives you <em>short<\/em> bursts of stress, which are actually good for your health and alleviate chronic stress.<\/p>\r\n\r\n\r\n\r\n<p>We all know about the fight or flight response. If you were in a forest being chased by a wolf, you would explode into action, either beating up the wolf or running away really fast. This action would be fueled by a release of glucose, and of amino acids from your muscles. Your explosive actions would trigger the release of testosterone and HGH (human growth hormone). Both of these promote muscle repair and draw on fat stores.<\/p>\r\n\r\n\r\n\r\n<p>However, it seems our bodies don\u2019t distinguish well between sudden acute stress and long-term stress. If you are chronically stressed, your flight or flight response still kicks in, but less intensely, and it sticks around for longer. It makes your body release adrenaline, noradrenaline and cortisol. This gets you ready to fight or run. But if you just sit around in that traffic you were dreading, feeling stressed, with all those hormones in your body, it does you no good at all. You have extra glucose and your muscles are releasing amino acids, but you are not doing anything with that fuel. Worse of all, you don\u2019t do anything intensely physical, so you don\u2019t get the restorative release of testosterone and HGH.<\/p>\r\n<h3 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/adidas-hiit-spin-training-shorts-our-review\/\">adidas Hiit Spin Training Shorts \u2013 Our Review<\/a><\/h3>\r\n\r\n\r\n\r\n<p>The advantage of interval training is that the intense bouts of exercise mimic that whole beating up the wolf or running away thing, and have the same positive effects on your body. As you suddenly accelerate into faster cycling, your body releases restorative testosterone and HGH. You might not be aware of it in the moment, but you are actively combating any negative effects in your body from long-term stress.<\/p>\r\n\r\n\r\n\r\n<p>So, basically, interval training mimics a healthy response to a challenge, and releases restorative hormones into your body, instead of destructive hormones.<\/p>\r\n\r\n\r\n\r\n<p>Source: <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0165032716300854\" target=\"_blank\" rel=\"noopener noreferrer\">Journal of Affective Disorders<\/a> &#8211; <span class=\"title-text\">Sweating away depression? The impact of intensive exercise on depression.<\/span><\/p>\r\n\r\n\r\n\r\n\n<table id=\"tablepress-126\" class=\"tablepress tablepress-id-126\">\n<thead>\n<tr class=\"row-1\">\n\t<th colspan=\"2\" class=\"column-1\">\n<table id=\"tablepress-242\" class=\"tablepress tablepress-id-242\">\n<thead>\n<tr class=\"row-1\">\n\t<th colspan=\"2\" class=\"column-1\"><center>Products that We Recommend for Comfortable and Effective Indoor Cycling<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><figure id=\"attachment_45444\" aria-describedby=\"caption-attachment-45444\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4itaVhe\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-45444\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Wahoo-Kickr-Bike-1.jpg?resize=150%2C126&#038;ssl=1\" alt=\"\" width=\"150\" height=\"126\" \/><\/a><figcaption id=\"caption-attachment-45444\" class=\"wp-caption-text\">The Wahoo KICKR Bike. A truly great indoor trainer will revolutionize your indoor biking, but it comes at a price. This one is around $3,800. <a href=\"https:\/\/amzn.to\/4itaVhe\" target=\"_blank\" rel=\"noopener\">Please click here for current price on Amazon<\/a><\/figcaption><\/figure><\/td><td class=\"column-2\"><center><figure id=\"attachment_43080\" aria-describedby=\"caption-attachment-43080\" style=\"width: 250px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/40AGFJI\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-43080 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/11\/wahoo-kickr-1.jpg?resize=250%2C193&#038;ssl=1\" alt=\"\" width=\"250\" height=\"193\" \/><\/a><figcaption id=\"caption-attachment-43080\" class=\"wp-caption-text\">Recommended Smart Trainer. Wahoo KICKR CORE Direct Drive Bike Resistance Trainer: around $500. <a href=\"https:\/\/amzn.to\/40AGFJI\" target=\"_blank\" rel=\"noopener\">Please click here for current price on Amazon<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><center><figure id=\"attachment_45440\" aria-describedby=\"caption-attachment-45440\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/43iRzqV\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-45440 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Vornado-fan-for-indoor-sports.jpg?resize=150%2C138&#038;ssl=1\" alt=\"\" width=\"150\" height=\"138\" \/><\/a><figcaption id=\"caption-attachment-45440\" class=\"wp-caption-text\">Vornado fan for indoor sports. Some reviewers say it performs as well as the name brand fans, but for a third of the price - around $100. <a href=\"https:\/\/amzn.to\/43iRzqV\">Please click here to see best current price on Amazon<\/a><\/figcaption><\/figure><\/td><td class=\"column-2\"><figure id=\"attachment_45446\" aria-describedby=\"caption-attachment-45446\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/3F6Y99P\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-45446\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Wahoo-Kickr-Headwind-1.jpg?resize=150%2C164&#038;ssl=1\" alt=\"\" width=\"150\" height=\"164\" \/><\/a><figcaption id=\"caption-attachment-45446\" class=\"wp-caption-text\">The Wahoo KICKR Headwind fan will adjust its intensity based on your cycling, but it will cost you around $300. <a href=\"https:\/\/amzn.to\/3F6Y99P\" target=\"_blank\" rel=\"noopener\">Please click here for current best price on Amazon<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\"><figure id=\"attachment_44664\" aria-describedby=\"caption-attachment-44664\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/3QLPaxy\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44664 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Electrolytes-table.jpg?resize=150%2C169&#038;ssl=1\" alt=\"\" width=\"150\" height=\"169\" \/><\/a><figcaption id=\"caption-attachment-44664\" class=\"wp-caption-text\">Key Nutrients Electrolytes packets. Sugar free and pleasant tasting. To help you stay hydrated on long indoor rides. <a href=\"https:\/\/amzn.to\/3QLPaxy\" target=\"_blank\" rel=\"noopener\">Please click here to see the best current price on Amazon<\/a><\/figcaption><\/figure><\/td><td class=\"column-2\"><figure id=\"attachment_44630\" aria-describedby=\"caption-attachment-44630\" style=\"width: 178px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4ebhm7A\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44630 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Przewalski-Mens-Bib-Shorts-table-2-1.jpg?resize=178%2C251&#038;ssl=1\" alt=\"\" width=\"178\" height=\"251\" \/><\/a><figcaption id=\"caption-attachment-44630\" class=\"wp-caption-text\">Przewalski Men\u2019s Bib Shorts, with padding. Very highly rated for comfort. Around $40. <a href=\"https:\/\/amzn.to\/4ebhm7A\" target=\"_blank\" rel=\"noopener\">Please click here to see current best price on Amazon<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><figure id=\"attachment_45448\" aria-describedby=\"caption-attachment-45448\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4h8qNon\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-45448\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/KOM-Rocker-Plate-1.jpg?resize=150%2C126&#038;ssl=1\" alt=\"\" width=\"150\" height=\"126\" \/><\/a><figcaption id=\"caption-attachment-45448\" class=\"wp-caption-text\">The KOM Rocker Plate will enable your trainer to move in response to your movements, making your ride more comfortable and more realistic. Around $500. <a href=\"https:\/\/amzn.to\/4h8qNon\" target=\"_blank\" rel=\"noopener\">Please click here for current best price on Amazon<\/a><\/figcaption><\/figure><\/td><td class=\"column-2\"><figure id=\"attachment_44620\" aria-describedby=\"caption-attachment-44620\" style=\"width: 200px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4e257Kp\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44620 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Bike-Fit-2nd-edition-Optimise-Your-Bike-Position-for-High-Performance-and-Injury-Avoidance-1.jpg?resize=200%2C242&#038;ssl=1\" alt=\"\" width=\"200\" height=\"242\" \/><\/a><figcaption id=\"caption-attachment-44620\" class=\"wp-caption-text\">Bike Fit 2nd edition: Get your bike fitted perfectly to avoid injuries such as Piriformis Syndrome. Around $30. <a href=\"https:\/\/amzn.to\/4e257Kp\" target=\"_blank\" rel=\"noopener\">Please click here to view the best current price on Amazon<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-hover\">\n<\/tbody>\n<\/table>\n<!-- #tablepress-126 from cache -->\r\n<p style=\"text-align: center;\"><strong>Related Post: <\/strong><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-530-vs-830\/\"><strong>Garmin Edge 530 vs 830: What\u2019s the Difference? <\/strong><\/a><\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/aerobic-anaerobic-cycling-training\/\">How Much Aerobic, Anaerobic, and HIIT Cycling Training Should You Do?<\/a><\/h3>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\" id=\"h-reason-5-to-do-interval-training-on-your-bike-it-s-a-powerful-way-to-fight-aging\">Reason #5 to do Interval Training on Your Bike: It\u2019s a Powerful Way to Fight Aging<\/h2>\r\n\r\n\r\n\r\n<p>Researchers have found that interval training is an effective way to fight aging. Specifically, they have found the most impressive anti-aging results in older people who did high intensity interval training on stationary bikes.<\/p>\r\n\r\n\r\n\r\n<p>A <a href=\"http:\/\/www.cell.com\/cell-metabolism\/fulltext\/S1550-4131(17)30099-2\" target=\"_blank\" rel=\"noopener noreferrer\">study at the Mayo Clinic<\/a> compared groups of younger (18\u201330 years old) and older (65\u201380 years old) adults who did one of three kinds of exercise regimes for 12 weeks:<\/p>\r\n\r\n\r\n\r\n<ol class=\"wp-block-list\">\r\n<li>resistance (strength-building) exercises;<\/li>\r\n<li>high intensity interval training on stationary bikes; or<\/li>\r\n<li>a combination of light resistance training and moderate-paced cycling.<\/li>\r\n<\/ol>\r\n\r\n\r\n\r\n<p>The researchers found that by far the most effective exercise for combating aging was high-intensity interval training on a bike. Interestingly, this benefit was greatest in older people. This suggests that embarking on a program of high-intensity interval training on a bike will be even more beneficial for you if you are an older person.<\/p>\r\n\r\n\r\n\r\n<p>The older participants experienced dramatic improvements at a cellular level. Scientists found that after just 12 weeks, almost 400 genes in the older participants who did high-intensity interval training on bikes were working differently. In the younger group, only 274 genes changed. In the older group, a change was seen in only 33 genes for the weight lifting group and only 19 genes in the moderate exercise group.<\/p>\r\n\r\n\r\n\r\n<p>Many of the genes that changed are believed to impact mitochondria. Every day, microscopic aging occurs in our cells. The almost inevitable weakening of our muscles as we age is caused by the fact that the cells in older muscles do not regenerate easily. The mitochondria inside muscles cells decrease in number, and also become weaker, as we age. These are the critical cells that produce energy for activity and protein regrowth.<\/p>\r\n\r\n\r\n\r\n<p>Researchers believe that the decline in the cellular health of muscles that is caused by aging was actually \u201ccorrected\u201d by exercising \u2013 especially by doing high intensity interval training.<\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\" style=\"text-align: center;\">\r\n<figure class=\"aligncenter\"><a href=\"https:\/\/amzn.to\/2T4eGyg\"><img decoding=\"async\" data-attachment-id=\"27437\" data-permalink=\"https:\/\/averagejoecyclist.com\/best-budget-indoor-bike-trainers\/kinetic-by-kurt-indoor-bicycle-trainer\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/Kinetic-by-Kurt-Indoor-Bicycle-Trainer.jpg?fit=750%2C892&amp;ssl=1\" data-orig-size=\"750,892\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Kinetic by Kurt Indoor Bicycle Trainer\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;This is the top-rated Kinetic Road Machine 2.0 Fluid Trainer, which you can use to turn your regular bike into an indoor bike during the winter&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/Kinetic-by-Kurt-Indoor-Bicycle-Trainer.jpg?fit=252%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/Kinetic-by-Kurt-Indoor-Bicycle-Trainer.jpg?fit=750%2C892&amp;ssl=1\" class=\"wp-image-27437 aligncenter lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/Kinetic-by-Kurt-Indoor-Bicycle-Trainer.jpg\" alt=\"7 Reasons to do Interval Training on Your Bike. This is the top-rated Kinetic Road Machine 2.0 Fluid Trainer, which you can use to turn your regular bike into an indoor bike during the winter\" \/><noscript><img data-recalc-dims=\"1\" decoding=\"async\" width=\"750\" height=\"892\" data-attachment-id=\"27437\" data-permalink=\"https:\/\/averagejoecyclist.com\/best-budget-indoor-bike-trainers\/kinetic-by-kurt-indoor-bicycle-trainer\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/Kinetic-by-Kurt-Indoor-Bicycle-Trainer.jpg?fit=750%2C892&amp;ssl=1\" data-orig-size=\"750,892\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Kinetic by Kurt Indoor Bicycle Trainer\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;This is the top-rated Kinetic Road Machine 2.0 Fluid Trainer, which you can use to turn your regular bike into an indoor bike during the winter&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/Kinetic-by-Kurt-Indoor-Bicycle-Trainer.jpg?fit=252%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/Kinetic-by-Kurt-Indoor-Bicycle-Trainer.jpg?fit=750%2C892&amp;ssl=1\" class=\"wp-image-27437 aligncenter lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/Kinetic-by-Kurt-Indoor-Bicycle-Trainer.jpg?resize=750%2C892&#038;ssl=1\" alt=\"7 Reasons to do Interval Training on Your Bike. This is the top-rated Kinetic Road Machine 2.0 Fluid Trainer, which you can use to turn your regular bike into an indoor bike during the winter\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/Kinetic-by-Kurt-Indoor-Bicycle-Trainer.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/Kinetic-by-Kurt-Indoor-Bicycle-Trainer.jpg?resize=252%2C300&amp;ssl=1 252w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/Kinetic-by-Kurt-Indoor-Bicycle-Trainer.jpg?resize=126%2C150&amp;ssl=1 126w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/Kinetic-by-Kurt-Indoor-Bicycle-Trainer.jpg?resize=250%2C297&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/Kinetic-by-Kurt-Indoor-Bicycle-Trainer.jpg?resize=320%2C381&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript><\/a>\r\n<figcaption>This is the top-rated <a href=\"https:\/\/amzn.to\/2T4eGyg\">Kinetic Road Machine 2.0 Fluid Trainer,<\/a> which you can use to turn your regular bike into an indoor bike during the winter<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/cycling-training-plan-novices\/\">Cycling Training Plan for Novices and Complete Beginners<\/a><\/h4>\r\n<h2 id=\"h-reason-6-to-do-interval-training-on-your-bike-hiit-helps-to-control-blood-sugar-levels\">Reason #6 to do Interval Training on Your Bike: HIIT Helps to Control Blood Sugar Levels<\/h2>\r\n\r\n\r\n\r\n<p>Researchers have found that interval training could help the millions of people who need to control their blood sugar levels because they have prediabetes or Type 2 diabetes. The researchers were surprised to find that interval training helped with this, while steady exercise had no benefit at all on this aspect of health. While this study focused on walking, there is no reason not to extrapolate to cycling, as the principle is identical. As study author Prof. Thomas Solomon explained:<\/p>\r\n\r\n\r\n\r\n<p class=\"has-text-align-center\">\u201cIt&#8217;s this switch between the intensities that we think is critical here. You&#8217;re able to work hard, and then rest hard &#8230; rather than just walking at a fixed pace.\u201d<\/p>\r\n\r\n\r\n\r\n<p>You can read more in this study published in the journal <a href=\"http:\/\/www.diabetologia-journal.org\/\" target=\"_blank\" rel=\"noopener noreferrer\">Diabetologia.<\/a><\/p>\r\n<h4 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/5-tips-to-boost-your-cycling-speed\/\">Pedal to the Metal: 5 Tips to Boost Your Cycling Speed<\/a><\/h4>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\" id=\"h-reason-7-to-do-interval-training-on-your-bike-all-of-the-other-benefits-of-interval-training-on-your-bike\">Reason #7 to do Interval Training on Your Bike: All of the OTHER Benefits of Interval Training on Your Bike<\/h2>\r\n\r\n\r\n\r\n<p>There are so many benefits, it is hard to explain them all in one post. So, I am going to quote the <a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/fulltext\/2013\/05000\/High_Intensity_Interval_Training___Efficient,.3.aspx\" target=\"_blank\" rel=\"noopener noreferrer\">American College of Sports Medicine,<\/a> who summarize the benefits of HIIT in this way:<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li>\u201cimproved aerobic and anaerobic fitness<\/li>\r\n<li>improved insulin sensitivity, glucose tolerance, and lipid profiles<\/li>\r\n<li>reduced arterial stiffness and improved blood pressure<\/li>\r\n<li>increased skeletal muscle fat oxidation<\/li>\r\n<li>increased post-exercise metabolism<\/li>\r\n<li>enhanced weight loss<\/li>\r\n<li>reduced abdominal and subcutaneous fat<\/li>\r\n<li>increased exercise adherence.\u201d<\/li>\r\n<\/ul>\r\n<h2>How to Do Interval Training on a Bike<\/h2>\r\n<ul>\r\n<li>First, warm up by pedaling moderately for 5 to 10 minutes.<\/li>\r\n<li>Then, pedal hard for 4 minutes;<\/li>\r\n<li>Then, pedal lightly or rest for 3 minutes;<\/li>\r\n<li>Then, pedal hard for 4 minutes;<\/li>\r\n<li>Then, pedal lightly or rest for 3 minutes;<\/li>\r\n<li>Then, Pedal hard for 4 minutes;<\/li>\r\n<li>Then, pedal lightly or rest for 3 minutes;<\/li>\r\n<li>Then, pedal hard for 4 minutes;<\/li>\r\n<li>Then, pedal lightly or rest for 3 minutes;<\/li>\r\n<li>Then, stop.<\/li>\r\n<\/ul>\r\n<p>You\u2019ve just done a HIIT training session. Go shower and then go get something to eat!<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">Sources:<\/h2>\r\n\r\n\r\n\r\n<p class=\"has-text-align-center\" style=\"text-align: left;\">You can read the complete study about how stationary cycling interval training combats aging in <a href=\"http:\/\/www.cell.com\/cell-metabolism\/fulltext\/S1550-4131(17)30099-2\" target=\"_blank\" rel=\"noopener noreferrer\">Cell Metabolism here<\/a>.<\/p>\r\n<p><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0165032716300854\" target=\"_blank\" rel=\"noopener noreferrer\">Journal of Affective Disorders<\/a> &#8211; <span class=\"title-text\">Sweating away depression? The impact of intensive exercise on depression.<\/span><\/p>\r\n<p>Australian Family Physician.<\/p>\r\n<p><a href=\"https:\/\/ucdintegrativemedicine.com\/2016\/06\/get-fit-fast-hiit\/#gs.6OiD1eaO\" target=\"_blank\" rel=\"noopener noreferrer\">UC Davis Intergrative Medicine<\/a>.<\/p>\r\n\r\n\r\n\r\n<h3 style=\"text-align: center;\">Related Article: <a href=\"https:\/\/averagejoecyclist.com\/5-great-strength-conditioning-exercises-cyclists-2\/\">Top 5 Strength Building Exercises for Cyclists<\/a><\/h3>\r\n<h3 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/garmin-enduro-smart-watch-cyclists\/\">Garmin Enduro Smartwatch<\/a><\/h3>\r\n<h3 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/aftershokz-xtrainerz-safe-headphones\/\">Shokz OpenSwim Headphones &#8211; Open-Ear, Bone Conduction, Safe Headphones for Cycling AND Swimming<\/a><\/h3>\r\n<h3 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/10-minute-core-workout-for-cyclists-2\/\">Stop Doing Crunches! 10 Minute Core Workout for Cyclists<\/a><\/h3>\r\n\r\n\r\n\n<table id=\"tablepress-43\" class=\"tablepress tablepress-id-43 tbody-has-connected-cells\">\n<tbody>\n<tr class=\"row-1\">\n\t<td colspan=\"3\" class=\"column-1\"><center><strong>As an Amazon Associate I earn from qualifying purchases.<\/strong><\/td>\n<\/tr>\n<tr class=\"row-2\">\n\t<td colspan=\"3\" class=\"column-1\"><h3>Check Out Our Most Popular Posts!<\/h3><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td colspan=\"3\" class=\"column-1\"><div id=\"metaslider-id-25127\" style=\"max-width: 750px; margin: 0 auto;\" class=\"ml-slider-3-99-0 metaslider metaslider-flex metaslider-25127 ml-slider ms-theme-default nav-hidden nav-hidden\" role=\"region\" aria-label=\"Top posts AJC\" data-width=\"750\">\n    <div id=\"metaslider_container_25127\">\n        <div id=\"metaslider_25127\">\n            <ul class='slides'>\n                <li style=\"display: block; width: 100%;\" class=\"slide-42801 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:36:22\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-540-vs-840\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/07\/3-views-of-Garmin-Edge-540-vs-840-3-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-42801 msDefaultImage\" title=\"3 views of Garmin Edge 540 vs 840 (3)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>The New Garmin Edge 840 vs. 540: What's the Difference, and Which is Better?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-45253 ms-image \" aria-roledescription=\"slide\" data-date=\"2025-02-22 21:00:38\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-1050-vs-1040\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/02\/Garmin-Edge-1040-vs-1050-on-handlebars-copy.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Garmin Edge 1050 vs 1040 on handlebars\" class=\"slider-25127 slide-45253 msDefaultImage\" title=\"Garmin Edge 1040 vs 1050 on handlebars copy\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 1050 vs 1040 - What's the Difference, and Which One is Better?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-43285 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-11-25 14:17:30\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-540-vs-840-vs-1040\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/11\/PH-man-road-bike-forest-road.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"When you&#039;re enjoying a fast bike ride in a beautiful setting, having an easy-to-use bike computer really does enhance the experience, Garmin Edge 540 vs 840 vs 540\" class=\"slider-25127 slide-43285 msDefaultImage\" title=\"PH man road bike forest road\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 540 vs 840 vs 1040 - Complete Comparison with Chart Showing Differences and Similarities<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; 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width: 100%;\" class=\"slide-43107 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-11-12 08:42:38\"><a href=\"https:\/\/averagejoecyclist.com\/can-average-cyclists-do-zwift-workouts\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/11\/Joe-on-Zwift-bike-12-oct-2023-with-105-proof-copy-1-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"I fell in love with Zwifting instantly. In seemingly no time, I had completed my first 100 miles, and was totally hooked\" class=\"slider-25127 slide-43107 msDefaultImage\" title=\"Joe on Zwift bike 12 oct 2023 with 105 proof copy (1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Can Average Cyclists Do Zwift Workouts?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42685 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-13 20:58:32\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-840-vs-830\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/06\/Garmin-Edge-830-840-and-830-solar-post-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-42685 msDefaultImage\" title=\"Garmin Edge 830 840 and 830 solar post header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 840 vs. 830: What's the Difference?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42798 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:28:50\"><a href=\"https:\/\/averagejoecyclist.com\/cycling-erectile-dysfunction\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2022\/08\/Erectile-Dysfunction-01-smaller-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"The root of the problem is that when you cycle, you spend a lot of time with all your body weight bearing down on a small but sensitive part of your anatomy\" class=\"slider-25127 slide-42798 msDefaultImage\" title=\"Erectile Dysfunction 01 smaller\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Can Cycling Cause Penis Numbness, Erectile Dysfunction, and Prostate Cancer?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42684 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-13 20:56:47\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-540-vs-530\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/06\/540-Bike-computer-near-sea.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Garmin Edge 540 vs 530 - What&#039;s the difference?\" class=\"slider-25127 slide-42684 msDefaultImage\" title=\"540 Bike computer near sea\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 540 vs 530 - What's the difference?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42794 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:23:28\"><a href=\"https:\/\/averagejoecyclist.com\/review-of-the-mojawa-run-plus-bone-conduction-headphones\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/07\/Post-header-Joe-floating-in-pool-with-Mojawa-headphones.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"What better way to relax your body after a bike ride than getting into the water!\" class=\"slider-25127 slide-42794 msDefaultImage\" title=\"Post header Joe floating in pool with Mojawa headphones\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Review of the Mojawa Dual Function Headphones: Bluetooth Open Ear for Cycling, and MP3 for Swimming<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-41082 ms-image \" aria-roledescription=\"slide\" data-date=\"2022-12-01 11:35:16\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-1030-plus-vs-1040\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2022\/11\/Post-header-1040-vs-1030-Plus1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"They look the same - but there are quite a lot of differences!. Garmin edge 1030 plus vs 1040 bike computers\" class=\"slider-25127 slide-41082 msDefaultImage\" title=\"Post header 1040 vs 1030 Plus(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 1040 vs 1030 Plus: What\u2019s the Difference?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-35727 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-09-13 16:39:34\"><a href=\"https:\/\/averagejoecyclist.com\/best-garmin-edge-bike-2\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/09\/slide-all-garmin-edge-bike-computers-compared1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"All Garmin Edge Bike Computers Compared\" class=\"slider-25127 slide-35727 msDefaultImage\" title=\"slide all garmin edge bike computers compared(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>ALL GARMIN EDGE BIKE COMPUTERS COMPARED. 130 Plus vs Explore 2 vs 530 vs 830 vs 1030 Plus vs 1040<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-33696 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-05-17 13:45:41\"><a href=\"https:\/\/averagejoecyclist.com\/best-cheap-bike-computers-under-100\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/05\/7-cheap-bike-computers-on-a-handlebar-header1-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-33696 msDefaultImage\" title=\"7 cheap bike computers on a handlebar header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Cheap Bike Computers under $75 \u2013 Includes Budget Wireless Computers<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-37594 ms-image \" aria-roledescription=\"slide\" data-date=\"2021-02-15 18:45:51\"><a href=\"https:\/\/averagejoecyclist.com\/7-of-the-best-budget-bike-computers\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/02\/7-budget-bike-computers-post-header.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-37594 msDefaultImage\" title=\"7 budget bike computers post header\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Budget Bike Computers<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-37535 ms-image \" aria-roledescription=\"slide\" data-date=\"2021-02-09 17:46:40\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-dog-bike-baskets\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/02\/Dog-bike-basket-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"7 best dog bike baskets\" class=\"slider-25127 slide-37535 msDefaultImage\" title=\"Dog bike basket header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Carriers to Take Your Dog on Bike Rides<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-34577 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-07-27 15:05:43\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-530-vs-830-vs-1030-plus\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/07\/530-vs-830-vs-1030-plus-header-min.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"This graphic shows you the relative sizes of the 530 (left), 1030 Plus (center), and 830 (right)\" class=\"slider-25127 slide-34577 msDefaultImage\" title=\"530 vs 830 vs 1030 plus header-min\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 530 vs 830 vs 1030 Plus vs 1040 Bike Computers: In-Depth Comparison with Reviews and Videos<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-33276 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-04-23 15:42:22\"><a href=\"https:\/\/averagejoecyclist.com\/best-road-bike-saddles-2\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/04\/Best-road-bike-saddles-header.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Best road bike saddles\" class=\"slider-25127 slide-33276 msDefaultImage\" title=\"Best road bike saddles header\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>9 of the Best Road Bike Saddles for Men and Women - Video-Packed Post<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-32893 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-04-08 08:05:11\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-bike-computers\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/04\/7-best-bike-computers-header-41.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-32893 msDefaultImage\" title=\"7 best bike computers header 4(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Bike Computers<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-32445 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-03-09 12:27:40\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-waterproof-cycling-jackets\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/11\/9-of-the-best-waterproof-cycling-jackets-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"9 of the best waterproof cycling jackets for men and women. A great waterproof cycling jacket will keep you dry, and at the same time be breathable, so that you don&#039;t overheat your core\" class=\"slider-25127 slide-32445 msDefaultImage\" title=\"9 of the best waterproof cycling jackets header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Waterproof Cycling Jackets for Men and Women<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-30917 ms-image \" aria-roledescription=\"slide\" data-date=\"2019-07-25 16:27:47\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-530-vs-830-vs-1030\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/07\/Garmin-Edge-530-vs-830-vs-1030-header-2.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"The Garmin Edge 830 on Maggie&#039;s bike\" class=\"slider-25127 slide-30917 msDefaultImage\" title=\"Garmin Edge 530 vs 830 vs 1030 header 2\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 530 vs 830 vs 1030 vs 1040<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-31341 ms-image \" aria-roledescription=\"slide\" data-date=\"2019-08-26 22:13:15\"><a href=\"https:\/\/averagejoecyclist.com\/great-bikes-amazon\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/07\/woman-bike-and-dog-at-sunset-2.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Get a new bike, and then get outside and have fun!\" class=\"slider-25127 slide-31341 msDefaultImage\" title=\"woman bike and dog at sunset 2\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 Great Budget Bikes You Can Buy on Amazon - Cruiser, Mountain, Road and Hybrid<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-25151 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-08-12 16:10:32\"><a href=\"https:\/\/averagejoecyclist.com\/compare-best-waterproof-bike-panniers\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/08\/Bridgestone-MB2-classic-mountain-bike-on-trestle-bridge-on-Lochside-Bridge-700x300.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-25151 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Waterproof Bike Panniers Compared<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-25163 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-08-13 19:30:07\"><a href=\"https:\/\/averagejoecyclist.com\/best-baby-and-child-bike-seats\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/04\/man-cycling-from-Tsawwassen-with-child-1-750-closer-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-25163 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Child Bike Seats Compared<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-33689 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-05-17 13:25:47\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-bike-locks\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/05\/Bike-lock-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"7 best bike locks\" class=\"slider-25127 slide-33689 msDefaultImage\" title=\"Bike lock header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Bike locks Compared. Find the Best Bike Lock For You!<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42799 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:30:42\"><a href=\"https:\/\/averagejoecyclist.com\/best-headphones-safe-cycling-2\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/08\/Post-header-Joe-and-Maggie-safest-headphones.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-42799 msDefaultImage\" title=\"Post header Joe and Maggie safest headphones\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Best Safe Headphones for Cyclists Compared<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-45252 ms-image \" aria-roledescription=\"slide\" data-date=\"2025-02-22 20:57:16\"><a href=\"https:\/\/averagejoecyclist.com\/piriformis-syndrome-in-cyclists\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/02\/Piriformis-muscle-seen-from-behind-header.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Piriformis muscle seen from the front header\" class=\"slider-25127 slide-45252 msDefaultImage\" title=\"Piriformis muscle seen from the front header\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Piriformis Syndrome in Cyclists - How to Prevent and Cure It<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-45526 ms-image \" aria-roledescription=\"slide\" data-date=\"2025-03-08 16:15:36\"><a href=\"https:\/\/averagejoecyclist.com\/are-garmin-edge-bike-computers-worth-it\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2022\/03\/keen-cyclists.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"If you are you a really keen and serious cyclist, aspiring to train hard and become fitter and faster, then it is possible that a Garmin Edge bike computer would be a good choice for you\" class=\"slider-25127 slide-45526 msDefaultImage\" title=\"keen cyclists\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Are Garmin Edge Bike Computers Worth It?<\/div><\/div><\/div><\/li>\n            <\/ul>\n        <\/div>\n        \n    <\/div>\n<\/div><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td colspan=\"3\" class=\"column-1\"><h3>Did you enjoy this post or find it helpful? If so, please support our blog!<\/h3><br \/>\n<img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-43266 alignleft\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/11\/Table-Picture-Joe-on-bike-in-desert-with-Adidas-bike-shirt-Nov-2023.jpg?resize=170%2C160&#038;ssl=1\" alt=\"\" width=\"170\" height=\"160\" \/><br \/>\nWe write this blog because we love cycling. But we also need to earn a living, so we would appreciate it very much if you click through to one of our reputable affiliates for your online shopping. <a href=\"http:\/\/amzn.to\/2hqcg9Q\">We are proudly affiliated with Amazon,<\/a> which sells pretty much everything, and has outstanding shipping and return policies. When you buy from our affiliates we make a small commission, and this is the <strong>only way<\/strong> we earn any income. Plus, it costs you nothing at all - a real win\/win situation! We here at Average Joe Cyclist do not receive any information AT ALL about who you are, where you live, or what your dog's name is. Buying through our Amazon links is simply an anonymous way to thank us for our efforts, like tossing a few coins in a tip jar. Except that it is Amazon who tosses the coins, not you!<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><center><a href=\"http:\/\/amzn.to\/2dQ8qH2\" target=\"_blank\" rel=\"noopener noreferrer\">Shop at Amazon in the USA:<\/a><\/td><td class=\"column-2\"><center><a href=\"https:\/\/www.amazon.ca\/b?_encoding=UTF8&amp;camp=15121&amp;creative=330641&amp;linkCode=ur2&amp;node=2406106011&amp;site-redirect=&amp;tag=avejoecyc-20\" target=\"_blank\" rel=\"noopener noreferrer\">Shop at Amazon in Canada:<\/a><\/td><td class=\"column-3\"><center><a href=\"https:\/\/www.amazon.co.uk\/b?_encoding=UTF8&amp;camp=1634&amp;creative=6738&amp;linkCode=ur2&amp;node=324144011&amp;site-redirect=&amp;tag=avejoecyc-21\" target=\"_blank\" rel=\"noopener noreferrer\">Shop at Amazon in the UK:<\/a><\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td colspan=\"3\" class=\"column-1\"><center><strong>As an Amazon Associate I earn from qualifying purchases.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-43 from cache -->\n\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter\"><a href=\"http:\/\/eepurl.com\/bGzuPf\"><img decoding=\"async\" data-attachment-id=\"30195\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=30195\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/01\/PIN-AJC-7-Reasons-to-do-Interval-Training-on-Your-Bike.jpg?fit=735%2C2065&amp;ssl=1\" data-orig-size=\"735,2065\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"PIN AJC 7 Reasons to do Interval Training on Your Bike\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/01\/PIN-AJC-7-Reasons-to-do-Interval-Training-on-Your-Bike.jpg?fit=107%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/01\/PIN-AJC-7-Reasons-to-do-Interval-Training-on-Your-Bike.jpg?fit=364%2C1023&amp;ssl=1\" class=\"wp-image-30195 aligncenter lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2019\/01\/PIN-AJC-7-Reasons-to-do-Interval-Training-on-Your-Bike.jpg\" alt=\"7 Reasons to do Interval Training on Your Bike\" \/><noscript><img data-recalc-dims=\"1\" decoding=\"async\" width=\"735\" height=\"2065\" data-attachment-id=\"30195\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=30195\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/01\/PIN-AJC-7-Reasons-to-do-Interval-Training-on-Your-Bike.jpg?fit=735%2C2065&amp;ssl=1\" data-orig-size=\"735,2065\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"PIN AJC 7 Reasons to do Interval Training on Your Bike\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/01\/PIN-AJC-7-Reasons-to-do-Interval-Training-on-Your-Bike.jpg?fit=107%2C300&amp;ssl=1\" 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Interval training is a way to achieve maximum health and fitness benefits in shorter periods of time.<\/p>\n","protected":false},"author":1,"featured_media":29612,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"full-width-content","jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"enabled":false},"version":2}},"categories":[2399],"tags":[87,5,191],"class_list":{"0":"post-39084","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cycling-training-plans","8":"tag-cycle-your-weight-off","9":"tag-cycling-for-health","10":"tag-cycling-weight-loss","11":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.8 (Yoast SEO v25.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Reasons to do High Intensity Interval Training (HIIT) on Your Bike - and How to Do It &#8226; 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