Saturday (April 21st, 2012)

For best results, instructors should understand threshold-based heart rate training. Intervals are popular and fun to teach in an indoor cycling class, but are you using this training technique effectively to maximize your students’ results? Haphazard intervals without a training objective may dilute the effects and bring about haphazard results. Not all intervals are created equal! We will discuss the different training objectives of interval training: aerobic, threshold, VO2 max, lactate tolerance, and pure power/anaerobic intervals. Each interval objective results in different physiological adaptations, and each one is done at different intensities and durations. Through terrain choices, resistance and cadence you’ll learn how to change the focus from cardiovascular, to neuromuscular to muscular endurance to force development. You’ll also learn how to cue intervals based on perceived exertion and a description of what riders should be experiencing. We finish with a ride called the Triple Threat to experience the three most important types of HIIT intervals. Leave this session with new ways to help you create exciting profiles that are more effective than ever!