{"id":45546,"date":"2025-03-10T20:38:39","date_gmt":"2025-03-11T03:38:39","guid":{"rendered":"https:\/\/averagejoecyclist.com\/?p=45546"},"modified":"2025-04-28T09:18:05","modified_gmt":"2025-04-28T16:18:05","slug":"optimal-hiit-training-bike","status":"publish","type":"post","link":"https:\/\/averagejoecyclist.com\/optimal-hiit-training-bike\/","title":{"rendered":"What Is the Optimal Frequency of HIIT Training on a Bike to Increase VO\u2082 Max?"},"content":{"rendered":"<p>If you want to boost your endurance, energy, overall health, endurance on your bike, and even your life expectancy, one of the best things you can do is improve your <strong>VO\u2082 max<\/strong>. A higher VO\u2082 max means your body can use oxygen more efficiently, which is directly linked to <strong>longer life expectancy, enhanced fitness, and better quality of life<\/strong>.<\/p>\n<p>The good news? High-Intensity Interval Training (<strong>HIIT<\/strong>) on a stationary or moving bike is one of the most effective ways to improve your VO\u2082 max\u2014and it doesn\u2019t require hours of training each week. So, how often should you do HIIT to get the best results? Let\u2019s break it down.<\/p>\n<figure id=\"attachment_45089\" aria-describedby=\"caption-attachment-45089\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"45089\" data-permalink=\"https:\/\/averagejoecyclist.com\/optimal-hiit-training-bike\/zwift-guide-04-joe-on-zwift-bike-12-oct-2023\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/07\/Zwift-Guide-04-Joe-on-Zwift-bike-12-oct-2023.jpg?fit=750%2C796&amp;ssl=1\" data-orig-size=\"750,796\" 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=\"Zwift Guide 04 &#8211; Joe on Zwift bike 12 oct 2023\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/07\/Zwift-Guide-04-Joe-on-Zwift-bike-12-oct-2023.jpg?fit=283%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/07\/Zwift-Guide-04-Joe-on-Zwift-bike-12-oct-2023.jpg?fit=750%2C796&amp;ssl=1\" class=\"wp-image-45089 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2024\/07\/Zwift-Guide-04-Joe-on-Zwift-bike-12-oct-2023.jpg\" alt=\"High-Intensity Interval Training (HIIT) on a stationary or moving bike is one of the most effective ways to improve your VO\u2082 max\" width=\"750\" height=\"796\" \/><figcaption id=\"caption-attachment-45089\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"45089\" data-permalink=\"https:\/\/averagejoecyclist.com\/optimal-hiit-training-bike\/zwift-guide-04-joe-on-zwift-bike-12-oct-2023\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/07\/Zwift-Guide-04-Joe-on-Zwift-bike-12-oct-2023.jpg?fit=750%2C796&amp;ssl=1\" data-orig-size=\"750,796\" 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=\"Zwift Guide 04 &#8211; Joe on Zwift bike 12 oct 2023\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/07\/Zwift-Guide-04-Joe-on-Zwift-bike-12-oct-2023.jpg?fit=283%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/07\/Zwift-Guide-04-Joe-on-Zwift-bike-12-oct-2023.jpg?fit=750%2C796&amp;ssl=1\" class=\"wp-image-45089 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/07\/Zwift-Guide-04-Joe-on-Zwift-bike-12-oct-2023.jpg?resize=750%2C796&#038;ssl=1\" alt=\"High-Intensity Interval Training (HIIT) on a stationary or moving bike is one of the most effective ways to improve your VO\u2082 max\" width=\"750\" height=\"796\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/07\/Zwift-Guide-04-Joe-on-Zwift-bike-12-oct-2023.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/07\/Zwift-Guide-04-Joe-on-Zwift-bike-12-oct-2023.jpg?resize=283%2C300&amp;ssl=1 283w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript> High-Intensity Interval Training (HIIT) on a stationary or moving bike is one of the most effective ways to improve your VO\u2082 max<\/figcaption><\/figure>\n<p style=\"text-align: center;\"><strong>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/best-smart-watch-to-monitor-your-hrv\/\">Best Smart Watch to Monitor Your HRV: Garmin vs Fitbit vs Apple vs Samsung<\/a><\/strong><\/p>\n<h2>Why Does VO\u2082 Max Matter?<\/h2>\n<p>VO\u2082 max is a measure of <strong>how much oxygen your body can use during exercise<\/strong>. The higher it is, the more efficiently your heart, lungs, and muscles work together. Research shows that having a higher VO\u2082 max is linked to:<\/p>\n<ul>\n<li><strong>Lower risk of heart disease, diabetes, and early death<\/strong><\/li>\n<li><strong>Better endurance for workouts and daily activities<\/strong><\/li>\n<li><strong>Increased energy and faster recovery after exertion<\/strong><\/li>\n<\/ul>\n<p>A 2023 study found that for every <strong>one metabolic equivalent (MET) increase in fitness, the risk of dying from any cause drops by about 11%<\/strong>.<\/p>\n<h3>What Does a One MET Increase Feel Like?<\/h3>\n<p>If your fitness improves by <strong>one MET<\/strong>, here\u2019s what you might notice:<\/p>\n<ul>\n<li>You <strong>don\u2019t get winded<\/strong> as quickly when climbing stairs.<\/li>\n<li>You can cycle the same distance and put in the same amount of effort, yet move faster and record a higher power output (watts per kg).<\/li>\n<li>You can <strong>walk faster or longer<\/strong> without getting tired.<\/li>\n<li>Your heart rate is <strong>lower at rest and during exercise<\/strong>.<\/li>\n<li>After a workout, you recover <strong>more quickly<\/strong> than before.<\/li>\n<\/ul>\n<p>In practical terms, a one MET increase means your body can do more with the same effort \u2014 or the same activity will feel easier.<\/p>\n<h4 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/7-reasons-why-every-cyclist-should-use-a-power-meter\/\">Unleash Your Cycling Potential: 7 Reasons Why Every Cyclist Should Use a Power Meter<\/a><\/h4>\n<h2>HIIT vs. Moderate-Intensity Training: Which Is Better?<\/h2>\n<p>There are two main ways to improve your VO\u2082 max:<\/p>\n<ol>\n<li><strong>Moderate-intensity continuous training (MICT)<\/strong> \u2013 think steady, moderate-paced cycling for 30\u201360 minutes. Or think of the hundreds of videos that have appeared on YouTube extolling the miracles that can be achieved with Zone 2 training.<\/li>\n<li><strong>High-intensity interval training (HIIT)<\/strong> \u2013 short bursts of intense effort followed by rest or low-intensity recovery.<\/li>\n<\/ol>\n<p>Despite all those YouTube videos, research overwhelmingly supports HIIT as the superior method for increasing VO\u2082 max. A large <strong>meta-analysis<\/strong> found that <strong>HIIT led to nearly double the VO\u2082 max improvement<\/strong> compared to moderate-intensity training. (See the Sources list at the end of this post for the research I did.)<\/p>\n<p>Why? HIIT forces your body to push closer to its maximum oxygen usage, triggering faster adaptations.<\/p>\n<h4 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/hiit-training-fights-aging\/\" target=\"_blank\" rel=\"noopener\">Science Shows HIIT on a Bike is the Best Exercise to Fight Aging &#8211; And We Show You How to Do it<\/a><\/h4>\n<h2>What\u2019s the Best HIIT Routine for Cycling?<\/h2>\n<p>Studies on stationary cycling have tested different HIIT formats, but one of the most effective looks like this:<\/p>\n<p><strong>Warm-up:<\/strong> 5-10 minutes of easy pedaling<\/p>\n<p><strong>Intervals:<\/strong><\/p>\n<ul>\n<li><strong>30 seconds all-out sprint<\/strong> (at 80-90% of max effort)<\/li>\n<li><strong>90 seconds easy pedaling<\/strong> (recovery)<\/li>\n<li><strong>Repeat 6-8 times<\/strong><br \/>\n<strong>Cool-down:<\/strong> 5 minutes of light pedaling<\/li>\n<\/ul>\n<p>This whole workout takes just <strong>20-30 minutes<\/strong>, but it packs a punch.<\/p>\n<h4 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/reasons-bike-interval-training\/\">7 Reasons to do High Intensity Interval Training (HIIT) on Your Bike &#8211; and How to Do It<\/a><\/h4>\n<h4 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/what-is-hrv\/\">What is HRV, Why Should I Care, and How Can I Measure It?<\/a><\/h4>\n<h2>Using Cycling Apps to Do a Variety of HIIT Workouts<\/h2>\n<p data-start=\"77\" data-end=\"454\">Apps like <strong data-start=\"177\" data-end=\"186\">Zwift<\/strong> and <strong data-start=\"191\" data-end=\"206\">TrainerRoad<\/strong> make it incredibly easy to train effectively\u2014without spending hours designing your own workout plans. These apps offer structured training plans, automatically adjusting intensity to help you hit your goals while keeping things fun and engaging.<\/p>\n<figure id=\"attachment_45634\" aria-describedby=\"caption-attachment-45634\" style=\"width: 1003px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"45634\" data-permalink=\"https:\/\/averagejoecyclist.com\/optimal-hiit-training-bike\/indoor-cycling-is-fun-1-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Indoor-cycling-is-fun-1-1.jpg?fit=1003%2C868&amp;ssl=1\" data-orig-size=\"1003,868\" 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=\"Indoor cycling is fun (1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Apps like Zwift make indoor cycling engaging and fun, making it much easier to do your cycling training&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Indoor-cycling-is-fun-1-1.jpg?fit=300%2C260&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Indoor-cycling-is-fun-1-1.jpg?fit=750%2C649&amp;ssl=1\" class=\"size-full wp-image-45634 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Indoor-cycling-is-fun-1-1.jpg\" alt=\"\" width=\"1003\" height=\"868\" \/><figcaption id=\"caption-attachment-45634\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"45634\" data-permalink=\"https:\/\/averagejoecyclist.com\/optimal-hiit-training-bike\/indoor-cycling-is-fun-1-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Indoor-cycling-is-fun-1-1.jpg?fit=1003%2C868&amp;ssl=1\" data-orig-size=\"1003,868\" 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=\"Indoor cycling is fun (1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Apps like Zwift make indoor cycling engaging and fun, making it much easier to do your cycling training&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Indoor-cycling-is-fun-1-1.jpg?fit=300%2C260&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Indoor-cycling-is-fun-1-1.jpg?fit=750%2C649&amp;ssl=1\" class=\"size-full wp-image-45634 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Indoor-cycling-is-fun-1-1.jpg?resize=1003%2C868&#038;ssl=1\" alt=\"\" width=\"1003\" height=\"868\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Indoor-cycling-is-fun-1-1.jpg?w=1003&amp;ssl=1 1003w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Indoor-cycling-is-fun-1-1.jpg?resize=300%2C260&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Indoor-cycling-is-fun-1-1.jpg?resize=750%2C649&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Indoor-cycling-is-fun-1-1.jpg?resize=768%2C665&amp;ssl=1 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/noscript> Apps like Zwift make indoor cycling engaging and fun, making it much easier to do your cycling training<\/figcaption><\/figure>\n<h3 data-start=\"456\" data-end=\"496\">Why Use a Cycling App for HIIT?<\/h3>\n<p data-start=\"498\" data-end=\"1037\">Designing High-Intensity Interval Training (<strong data-start=\"532\" data-end=\"540\">HIIT<\/strong>) workouts can be tricky. You need the right mix of <strong data-start=\"686\" data-end=\"737\">work-to-rest ratios, intensity, and progression<\/strong>\u2014which these apps handle for you. Plus, indoor cycling, especially with a <strong data-start=\"811\" data-end=\"840\">smart trainer in ERG mode<\/strong>, makes it easier to execute HIIT workouts precisely because your power output (watts per kg) is controlled for you. No worrying about hills, traffic, or stoplights\u2014just pure, efficient training.<\/p>\n<h3 data-start=\"1039\" data-end=\"1084\">Zwift: Fun, Interactive, and Social<\/h3>\n<p data-start=\"1086\" data-end=\"1359\">Zwift combines <strong data-start=\"1101\" data-end=\"1124\">structured training<\/strong> with a <strong data-start=\"1132\" data-end=\"1162\">video-game-like experience<\/strong>, allowing you to ride through virtual worlds while following pre-designed workouts. Their <strong data-start=\"1253\" data-end=\"1271\">\u201cWorkout Mode\u201d<\/strong> offers tons of HIIT options, from short sprint-focused sessions to VO\u2082 max intervals.<\/p>\n<p data-start=\"1361\" data-end=\"1633\"><strong data-start=\"1361\" data-end=\"1384\">Best HIIT Features:<\/strong><\/p>\n<ul>\n<li data-start=\"1361\" data-end=\"1633\"><strong data-start=\"1389\" data-end=\"1413\">Pre-built HIIT plans<\/strong> (e.g., \u201cFTP Builder,\u201d \u201cVO\u2082 Booster\u201d)<\/li>\n<li data-start=\"1361\" data-end=\"1633\"><strong data-start=\"1455\" data-end=\"1480\">Races and group rides<\/strong> that mimic HIIT efforts<\/li>\n<li data-start=\"1361\" data-end=\"1633\"><strong data-start=\"1509\" data-end=\"1535\">ERG mode compatibility<\/strong>\u2014your trainer automatically adjusts resistance<\/li>\n<li data-start=\"1361\" data-end=\"1633\"><strong data-start=\"1586\" data-end=\"1609\">Gamified experience<\/strong> keeps motivation high. It sure works for me &#8211; I have to hold myself back from spending too much time on Zwift. It&#8217;s so much fun that it&#8217;s addictive.<\/li>\n<\/ul>\n<figure id=\"attachment_45555\" aria-describedby=\"caption-attachment-45555\" style=\"width: 1003px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"45555\" data-permalink=\"https:\/\/averagejoecyclist.com\/optimal-hiit-training-bike\/zwift-hiit-workouts\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Zwift-HIIT-workouts.jpg?fit=1003%2C564&amp;ssl=1\" data-orig-size=\"1003,564\" 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=\"Zwift HIIT workouts\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Zwift-HIIT-workouts.jpg?fit=300%2C169&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Zwift-HIIT-workouts.jpg?fit=750%2C422&amp;ssl=1\" class=\"wp-image-45555 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Zwift-HIIT-workouts.jpg\" alt=\"Zwift's \u201cWorkout Mode\u201d offers tons of HIIT options, from short sprint-focused sessions to VO\u2082 max intervals. What Is the Optimal Frequency of HIIT Training on a Bike to Increase VO\u2082 Max?\" width=\"1003\" height=\"564\" \/><figcaption id=\"caption-attachment-45555\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"45555\" data-permalink=\"https:\/\/averagejoecyclist.com\/optimal-hiit-training-bike\/zwift-hiit-workouts\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Zwift-HIIT-workouts.jpg?fit=1003%2C564&amp;ssl=1\" data-orig-size=\"1003,564\" 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=\"Zwift HIIT workouts\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Zwift-HIIT-workouts.jpg?fit=300%2C169&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Zwift-HIIT-workouts.jpg?fit=750%2C422&amp;ssl=1\" class=\"wp-image-45555 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Zwift-HIIT-workouts.jpg?resize=1003%2C564&#038;ssl=1\" alt=\"Zwift's \u201cWorkout Mode\u201d offers tons of HIIT options, from short sprint-focused sessions to VO\u2082 max intervals. What Is the Optimal Frequency of HIIT Training on a Bike to Increase VO\u2082 Max?\" width=\"1003\" height=\"564\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Zwift-HIIT-workouts.jpg?w=1003&amp;ssl=1 1003w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Zwift-HIIT-workouts.jpg?resize=300%2C169&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Zwift-HIIT-workouts.jpg?resize=750%2C422&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/03\/Zwift-HIIT-workouts.jpg?resize=768%2C432&amp;ssl=1 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/noscript> Zwift&#8217;s \u201cWorkout Mode\u201d offers tons of HIIT options, from short sprint-focused sessions to VO\u2082 max intervals<\/figcaption><\/figure>\n<p data-start=\"1635\" data-end=\"1701\">If you love a mix of structure and fun, Zwift is a great choice.<\/p>\n<p data-start=\"1635\" data-end=\"1701\">\n<table id=\"tablepress-204\" class=\"tablepress tablepress-id-204\">\n<thead>\n<tr class=\"row-1\">\n\t<th colspan=\"3\" class=\"column-1\"><center>A Selection of Recommended Power Meters<\/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_43857\" aria-describedby=\"caption-attachment-43857\" style=\"width: 200px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/3vJWz9c\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-43857\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/01\/Garmin-Rally-XC100-Single-sensing-Power-Meter-Compatible-with-SHIMANO-SPD-Cleats-1.jpg?resize=200%2C156&#038;ssl=1\" alt=\"Garmin Rally XC100, Single-sensing Power Meter, Compatible with SHIMANO SPD Cleats\" width=\"200\" height=\"156\" \/><\/a><figcaption id=\"caption-attachment-43857\" class=\"wp-caption-text\"><a href=\"https:\/\/amzn.to\/3vJWz9c\" target=\"_blank\" rel=\"noopener\"><strong>Garmin Rally XC100, Single-sensing Power Meter, Compatible with SHIMANO SPD Cleats - around $700<\/strong><\/a><\/figcaption><\/figure><\/td><td class=\"column-2\"><figure id=\"attachment_43858\" aria-describedby=\"caption-attachment-43858\" style=\"width: 200px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/3HrlAbN\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-43858 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/01\/SRAM-Force-Red-Axs-Power-Meter-Spider-1.jpg?resize=200%2C200&#038;ssl=1\" alt=\"SRAM Force\/Red Axs Power Meter Spider\" width=\"200\" height=\"200\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/01\/SRAM-Force-Red-Axs-Power-Meter-Spider-1.jpg?w=200&amp;ssl=1 200w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/01\/SRAM-Force-Red-Axs-Power-Meter-Spider-1.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/01\/SRAM-Force-Red-Axs-Power-Meter-Spider-1.jpg?resize=100%2C100&amp;ssl=1 100w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/><\/a><figcaption id=\"caption-attachment-43858\" class=\"wp-caption-text\"><a href=\"https:\/\/amzn.to\/3HrlAbN\" target=\"_blank\" rel=\"noopener\"><strong>SRAM Force\/Red Axs Power Meter Spider - around $480<\/strong><\/a><\/figcaption><\/figure><\/td><td class=\"column-3\"><figure id=\"attachment_43852\" aria-describedby=\"caption-attachment-43852\" style=\"width: 200px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/48JlisO\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-43852 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/01\/FAVERO-Assioma-Duo-Side-Pedal-Based-Power-Meter-1.jpg?resize=200%2C157&#038;ssl=1\" alt=\"FAVERO Assioma Duo Side Pedal Based Power Meter\" width=\"200\" height=\"157\" \/><\/a><figcaption id=\"caption-attachment-43852\" class=\"wp-caption-text\"><a href=\"https:\/\/amzn.to\/48JlisO\" target=\"_blank\" rel=\"noopener\"><strong>FAVERO Assioma Duo Side Pedal Based Power Meter - around $760<\/strong><\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-204 from cache --><\/p>\n<h3 data-start=\"1703\" data-end=\"1764\">TrainerRoad: Data-Driven and Focused on Performance<\/h3>\n<p data-start=\"1766\" data-end=\"2068\">TrainerRoad is all about structured training and <strong data-start=\"1815\" data-end=\"1841\">scientific progression<\/strong>. Instead of gamification, it offers a <strong data-start=\"1880\" data-end=\"1913\">huge library of HIIT workouts<\/strong> and personalized training plans based on your fitness level. Their <strong data-start=\"1981\" data-end=\"2012\">AI-driven Adaptive Training<\/strong> makes sure every session is optimized for your goals.<\/p>\n<p data-start=\"2070\" data-end=\"2385\"><strong data-start=\"2070\" data-end=\"2093\">Best HIIT Features:<\/strong><\/p>\n<p data-start=\"2070\" data-end=\"2385\"><strong data-start=\"2098\" data-end=\"2141\">Structured plans for all fitness levels<\/strong> (e.g., \u201cVO\u2082 Max Progression,\u201d \u201cShort Power Build\u201d)<\/p>\n<p data-start=\"2070\" data-end=\"2385\"><strong data-start=\"2197\" data-end=\"2237\">Precise interval control in ERG mode<\/strong> for targeted improvements<\/p>\n<p data-start=\"2070\" data-end=\"2385\"><strong data-start=\"2268\" data-end=\"2294\">Custom workout creator<\/strong> if you want to tweak intervals<\/p>\n<p data-start=\"2070\" data-end=\"2385\"><strong data-start=\"2330\" data-end=\"2360\">Deep performance analytics<\/strong> to track VO\u2082 max gains<\/p>\n<p data-start=\"2387\" data-end=\"2505\">If you prefer <strong data-start=\"2401\" data-end=\"2449\">serious training with a data-driven approach<\/strong>, TrainerRoad is perfect for maximizing HIIT benefits.<\/p>\n<h3 data-start=\"2507\" data-end=\"2543\">Integration between TrainerRoad and Zwift<\/h3>\n<p data-start=\"2507\" data-end=\"2543\">Also, TrainerRoad and Zwift have just integrated, so you have the opportunity to have the best of both worlds. This means you can now perform your TrainerRoad sessions directly within the Zwift platform, merging data-driven training with engaging visuals. Of course, you do have to have accounts in both apps. Monthly subscriptions to both would cost you a little under $40.<\/p>\n<p data-start=\"2507\" data-end=\"2543\">In a world where so many apps are free, this seems like a lot of money. But when you compare how much value you would get out of the two training apps, compared to if you spent the money on a pizza, it does not seem so expensive. If you are thinking of it: note that this integration is so new that it is advisable to first research how successful it has been to see if it would work for you.<\/p>\n<h2>How Often Should You Do HIIT on a Bike?<\/h2>\n<p>For the best VO\u2082 max gains, most studies recommend <strong>2 to 3 HIIT sessions per week<\/strong>.<\/p>\n<ul>\n<li><strong>2 sessions\/week:<\/strong> Great for beginners or if you\u2019re doing other forms of exercise (like swimming or strength training).<\/li>\n<li><strong>3 sessions\/week:<\/strong> Ideal if you\u2019re focused on improving endurance quickly.<\/li>\n<li><strong>4+ sessions\/week:<\/strong> Only recommended for experienced athletes, as it increases injury risk and fatigue.<\/li>\n<\/ul>\n<p>The key is <strong>allowing 48 hours between sessions<\/strong> so your body can recover and adapt.<\/p>\n<figure id=\"attachment_34185\" aria-describedby=\"caption-attachment-34185\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"34185\" data-permalink=\"https:\/\/averagejoecyclist.com\/quick-easy-tips-lose-weight-cycling\/intense-cycling-is-way-to-burn-up-a-lot-of-calories-in-one-hour\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/06\/Intense-cycling-is-way-to-burn-up-a-lot-of-calories-in-one-hour.jpg?fit=750%2C641&amp;ssl=1\" data-orig-size=\"750,641\" 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=\"Intense cycling is way to burn up a lot of calories in one hour\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Interval training requires intense effort, but brings great rewards for the relatively small amount of time invested&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/06\/Intense-cycling-is-way-to-burn-up-a-lot-of-calories-in-one-hour.jpg?fit=300%2C256&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/06\/Intense-cycling-is-way-to-burn-up-a-lot-of-calories-in-one-hour.jpg?fit=750%2C641&amp;ssl=1\" class=\"size-full wp-image-34185 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2020\/06\/Intense-cycling-is-way-to-burn-up-a-lot-of-calories-in-one-hour.jpg\" alt=\"Interval training requires intense effort, but brings great rewards for the relatively small amount of time invested. Zwift's \u201cWorkout Mode\u201d offers tons of HIIT options, from short sprint-focused sessions to VO\u2082 max intervals\" width=\"750\" height=\"641\" \/><figcaption id=\"caption-attachment-34185\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"34185\" data-permalink=\"https:\/\/averagejoecyclist.com\/quick-easy-tips-lose-weight-cycling\/intense-cycling-is-way-to-burn-up-a-lot-of-calories-in-one-hour\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/06\/Intense-cycling-is-way-to-burn-up-a-lot-of-calories-in-one-hour.jpg?fit=750%2C641&amp;ssl=1\" data-orig-size=\"750,641\" 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=\"Intense cycling is way to burn up a lot of calories in one hour\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Interval training requires intense effort, but brings great rewards for the relatively small amount of time invested&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/06\/Intense-cycling-is-way-to-burn-up-a-lot-of-calories-in-one-hour.jpg?fit=300%2C256&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/06\/Intense-cycling-is-way-to-burn-up-a-lot-of-calories-in-one-hour.jpg?fit=750%2C641&amp;ssl=1\" class=\"size-full wp-image-34185 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/06\/Intense-cycling-is-way-to-burn-up-a-lot-of-calories-in-one-hour.jpg?resize=750%2C641&#038;ssl=1\" alt=\"Interval training requires intense effort, but brings great rewards for the relatively small amount of time invested. Zwift's \u201cWorkout Mode\u201d offers tons of HIIT options, from short sprint-focused sessions to VO\u2082 max intervals\" width=\"750\" height=\"641\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/06\/Intense-cycling-is-way-to-burn-up-a-lot-of-calories-in-one-hour.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/06\/Intense-cycling-is-way-to-burn-up-a-lot-of-calories-in-one-hour.jpg?resize=300%2C256&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/06\/Intense-cycling-is-way-to-burn-up-a-lot-of-calories-in-one-hour.jpg?resize=250%2C214&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/06\/Intense-cycling-is-way-to-burn-up-a-lot-of-calories-in-one-hour.jpg?resize=320%2C273&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript> Interval training requires intense effort, but brings great rewards for the relatively small amount of time invested<\/figcaption><\/figure>\n<h2>Final Thoughts<\/h2>\n<p>If you want to increase your VO\u2082 max and improve your overall fitness, <strong>HIIT on a stationary or regular bike is one of the best things you can do<\/strong>. Two or three short-but-intense sessions per week can make a big difference. And the best part? It doesn\u2019t just help you in the gym\u2014it makes everyday activities easier and gives you more energy for life. So, why not give it a try? Your future self will thank you!<\/p>\n<h2>Sources Used in This Post<\/h2>\n<p>American Heart Association. (2016). <em>Importance of assessing cardiorespiratory fitness in clinical practice: A case for fitness as a clinical vital sign<\/em>. <em>Circulation.<\/em><\/p>\n<p>Baekkerud, F. H., Solberg, F., Leinan, I. M., Wisl\u00f8ff, U., &amp; Karlsen, T. (2016). <em>Comparison of three popular exercise modalities on VO\u2082 max in overweight and obese<\/em>. <em>Medicine &amp; Science in Sports &amp; Exercise.<\/em><\/p>\n<p>Health.com. (2025). <em>How to increase VO\u2082 max and boost your endurance<\/em>.<\/p>\n<p>Laukkanen, J. A., Isiozor, N. M., &amp; Kunutsor, S. K. (2023). <em>Objectively assessed cardiorespiratory fitness and all-cause mortality risk<\/em>. <em>Mayo Clinic Proceedings.<\/em><\/p>\n<p>Verywell Health. (2024). <em>Understanding and improving your VO\u2082 max is key to optimal health<\/em>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you want to boost your endurance, energy, overall health, and even your life expectancy, one of the best things you can do is improve your VO\u2082 max. A higher VO\u2082 max means your body can use oxygen more efficiently, which is directly linked to longer life expectancy and better quality of life. This post explains exactly how often you should do HIIT training to boost your VO\u2082 max and by doing so, increase your quality of life, your fitness, your endurance on your bike, your ability to exercise, and your life expectancy. It also explains how cycling apps can make it easier for you to do HIIT workouts on your bike.<\/p>\n","protected":false},"author":1,"featured_media":45554,"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":[],"class_list":{"0":"post-45546","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cycling-training-plans","8":"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>What Is the Optimal Frequency of HIIT Training on a Bike to Increase VO\u2082 Max? 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