Ear Training: Secrets of Interval Singing Exercise 1
Video taken from the channel: Rick Beato
Cycling Workout | Over Under Intervals (Vo2max/Sweet Spot) Cycling Tips
Video taken from the channel: Chaz Turmon
Understanding Confidence Intervals: Statistics Help
Video taken from the channel: Dr Nic’s Maths and Stats
Over/Under Intervals, Criss Cross Intervals WorldTour Workouts
Video taken from the channel: Phil Gaimon
What are the Most Effective Intervals? HIIT Science
Video taken from the channel: Dylan Johnson
Basics of Interval Training and Workouts (Cycling Training Tips)
Video taken from the channel: The Vegan Cyclist
Train Better Enduro, XC and DH Functional Intervals
Video taken from the channel: Fit4Racing
Here’s what this might look like in a 45-minute workout: Start with a five-minute warm-up (pedaling at a moderate pace on a flat road). 3 minutes: Add resistance and do a moderately heavy seated climb at maximum effort (or pace). 3 minutes: Drop your resistance to a flat road and pedal.
An easy pace is for recovery days. It’s really easy—no pressure on the pedals—great for riding with a spouse or slower friend. A medium pace is defined as the effort you can sustain for an hour. Golich often prescribes 15-minute intervals at medium effort as a way to increase time trialing ability.
Intervals are a necessary evil. Yes, these bike workouts are going to hurt, but they’re also going to make you really fast. In as little as two weeks, interval training can improve your speed, power and endurance. And the good part is, they take much less time than your longer training rides.Cycling May Lower Your Risk of Parkinson’s Disease The study suggests you need about 20 hours per week to see benefits, meaning that putting in just three hours of riding at 10 to 12 mph each week.
The most significant benefits of horseback riding are the benefits this sport provides to your health. If there was ever anything that was good for both physical and mental health, it’s horseback riding.Riding a stationary exercise bike is an efficient and effective way to burn calories and body fat while strengthening your heart, lungs, and muscles. Compared to some other types of cardio.
Cycling promotes weight loss. The simple equation, when it comes to weight loss, is ‘calories out must exceed calories in’. So you need to burn.
A lack of cardio-respiratory fitness is closely linked to heart disease. The good news is that improving your aerobic fitness can be done in short intervals, so it does not take too much time out of your day. All you need is 30 minutes of steady state exercise – or 10 minutes of high intensity intervals – in the boat or on the rowing machine.Take-home message This study demonstrates that a 4×8 minute interval format induces greater performance enhancement in a group of recreational cyclists when compared to 4×16 minute “threshold training” or 4×4 minute “VO2 max training”.Though it may seem a sprinter is propelling just their legs as they surge through the track or down a road, a variety of muscles are at work to help make the body as lean as it can be.
But sprinting also has many benefits beyond physical ones, such as.As for longer intervals, like 8-minute repeats at time trial pace, they’re a mainstay of any TT interval program. The key to any intense interval program is to avoid overtraining and burnout. I often find it easier mentally to dispense with structured intervals, instead riding a hilly course and letting the climbs stimulate intensity in a natural way.
Individual instruction. Taking a class as opposed to riding a bike independently has the benefit of having an instructor who’s there to make sure you’re riding safely and correctly.Riding a stationary bike in a fitness studio (or at home while streaming a workout) is quite different than your run-of-the-mill bicycle riding.
Keep scrolling for all of the perks of taking a.Intervals are used to increase anaerobic threshold levels. By repeating sustained hard efforts at near anaerobic condition, the runner improves his ability to run hard without going into oxygen debt. Interval training also increases a runner’s endurance. This means that the runner can continue at a certain pace for an extended period of time.
Tests of this kind are easiest to do with cyclists riding stationary bikes, so the designers of this study came up with a cycling-specific workout based on a traditional VO 2 max interval session consisting of six 5-minute intervals ridden at 85% of maximum aerobic power (or MAP, which is the highest power output an individual cyclist achieves.
List of related literature:
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| from The Well-Built Triathlete: Turning Potential into Performance |
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| from The Cyclist’s Training Bible: The World’s Most Comprehensive Training Guide |
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| from The Climb: The Autobiography |
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| from Pedretti’s Occupational Therapy E-Book: Practice Skills for Physical Dysfunction |
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| from The Power Meter Handbook: A User’s Guide for Cyclists and Triathletes |
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| from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed. |
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| from The One-Minute Workout: Science Shows a Way to Get Fit That’s Smarter, Faster, Shorter |
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| from Training and Racing with a Power Meter |
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| from Equine Locomotion E-Book |
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| from Conditioning for Strength and Human Performance: Third Edition |
52 comments
This is the best video that I have seen on this topic. You made it so easy to understand. Thank you!
Dude, how do we get you in front of more peeps?! Seriously awesome info for the bro’s, brah!
is 3x 10 mile pieces @275-300 watts (with 10 minute sit down breaks in between) three times per week good for a 300lb beginner with less than a month of experience?
IB Student here: struggling to make a really good Math SL IA on statistics, wants to use confidence interval, the entirety of the internet has no comprehensible info. *watches literally a 4 min long video and now understands perfectly*. Thanks. Seriously, youve saved my life
This is super helpful, I decided to train my ears properly about a month ago (your video inspired me and gave idea how to approach it), and I ‘developed’ some simple singing exercises, but I’ve never thought that I could approach this like that. It’s the thing that I needed, and I can already see how useful this will be. Thanks a bunch!
But why are you putting yourself through all that effort, especially if you are not sponsored by some major sports brand or another. It seems that all that effort is for some form of personal gratification that pays little financial rewards. Is placing in the top 100 in a crit really worth it? I don’t think so. Only if you are a pro is it worth all that effort and even then effort must be put in its place. Too much of anything will kill you.
Thank you for making these videos. and thank you for sharing what they look like in training peaks.
Your tone and manner is spot on. Keep on keeping on!
It’s probably a good idea to eventually practice this with locrian as well as ionian, or with lydian and phrygian, so that you can get all the intervals both ascending and decending. It might be better just to do it chromatically though, and it should be noted that you have to do the reverse interval (e.g. descending after yo ascended) right after each interval. You could flip it around by doing:
Do; re do re; mi do mi; etc. ;do; ti do ti; la do la; sol do sol; etc. but then (for me) the real difficulty would be getting to the non-do note off-the-bat, since do would be memorized at this point.
Thank you! I will do this 2 times a day and I’m looking forward to the next one bc I REALLY need this.
meh…just go as hard as u can for the time required. If interval is 10 mins…go as hard as u can for each 10 min pace. Go hard or go easy.
very NYC explanation though
clear me if we increase our confidence interval from 95 to 99% so what happens to that observed data? and Wht will be effect of variation and sample size?
I alwaya train intervals on turbo,or in zwift.I think its easier to see how much effort you putting.Great video,GO VEGAN!����
What do you thing about Contador doing 20 minute intervals out of the saddle?
How do you keep track of where you are in a workout. Eg is this the 5th or 6th, is it 3min recovery this time etc.
This channel isn’t boring but is cycling-scientific oriented, great work Dylan.
What are your thoughts on getting out of the saddle if that’s what it takes to hit your numbers? I usually need to stand halfway through hard intervals and wonder if it still counts
Super clear. Was sitting in lecture trying to understand this concept from my prof. This video cleared everything up!! Thank you.
Wait… Since when do 30 10-minute intervals take 3 hours? 8:26
Just failed my first workout with Chaz as my coach… I came back to this for some consolation. Failed workouts are a thing, I guess.
geez everytime i need some info its here on this channel big ups rick beato!
Great to see you back!
Love what you guys do, so much good advice
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Have you seen the VO2max video from the Tom Bell yt channel? Basically says that you don’t need to keep the power at zone 5, only 90%-95% of your max HR to get a VO2max improvement
Hi Dylan, what would you consider a HIIT workout in terms on intensity & duralion (load)? When you talk about 2x intense workouts a week, I would imagine 1x 5 minute 120% effort (Twice a week) is insufficient, but what its the least amount on terms of intensity & duration to be of use? (Minimal Effice Dose)… Asking for a friend:) ha ha ha
testing with the octave isn’t helpful, the first do is still in memory and the octave is the easiest interval to sing.
If you have a very steady, somewhat steep (let’s at least 8%) climb, power scales almost perfectly linearly with speed because air resistance is negligible. So to avoid having to get a power meter, or the sluggishness of a HR monitor, you could replace power by speed on that climb (of course this only works if you have the same equipment and not much wind, and also it won’t work for very short intervals where your speed doesn’t reach an equilibrium), and try to find out your zones on that specific climb. Bonus, if you have a cycling computer with a decent altimeter, you can replace speed by VAM and tolerate slight changes in elevation.
Sorry I can’t support your coaching business though by subscribing to your packages… hopefully I can someday. You are an excellent coach from what I see… keep up the good work in growing our knowledge base
Great video I just bought a smart trainer and I was normally doing 100+ Miles a week but with the trainer I only do about 60 miles but it’s all intervals and my question was am I getting better even though the volume is down.
Too bad i cant sync my trainingpeaks workout, so i just stick to wahoo workout ��
Hi Dylan, thanks for the video. Question; if I do 2 hiit sessions per week, would it be a good idea to do two different types? If it matters, I have no specific event I train for, I just want to be strong.
alright thank you, but how often are you using an indoor trainer? how do you choose your terrain for specific training bolcks?
Great video. I liked seeing intervals covered again. What app do you use to time your “on” and “off” efforts?
Nice job including a way to do it with no tech. Some people make it sound like Merckx couldn’t compete with a club rider today because no tech.
Would be interested in a video on training periodisation and how you and your coach manage your training load in relation to your goals
Why does trainer road have so much success with different approach?
Thanks for the great video, VC! I’ve got a question regarding the “smoothness” of your intervals: naturally, it is much more difficult to hold a certain amount of power (say 350 W) on the road compared to doing this on a trainer. Air resistance, corners and gradients call for constant adjustments. So: by how much does your power output vary throughout an Intervall? I sometimes see numbers up to 10%+/of what I am aiming for. In my case, that adds up to a variability of about 70 W. Hence, I’m not sure whether training with power outside is anywhere near as efficent as inside. Cheers, bruh
It looks like you live in an area with lots of rolling terrain. Can you make a video on how to do a structured workout with rolling terrain and how to maybe keep the power even when going from flats to hills?
Videos are definitely much more helpful and easier to understand than reading boring (for me) books or articles
This is wonderful. Thank you so much. What a great teacher you are!
Dear professor cycling! Once again thank you for breaking down the (fuckin’) science!
If me the infidel may make a suggestion: when you quote the studies could you please not use a video background (it disturbs me from the science) and go a little bit slower so that we had a chance to take a closer look at the statements made.
Thank you for your great work!!!!
This vídeo is a great one! Thanks for sharing you’re knowledge
Very helpful for amateur cyclists who cope without a coach. Thank you.
Love your videos, and wondering how sustainable are HIIT or Build Phases in light of the current extended training period. Is there any science out there about rockin the Build endlessly or is a Z2 week/month needed to keep the gains coming?
Tou rey tou, tou mi tou, tou faa tou, tou soul tou, tou la tou, tou si tou, tou tou tou
Would the “ideal” interval change for target event duration i.e. 25mi TT vs 10mi tt?
Thanks Rick, please can you make more videos on sight singing! A skill I really need to learn:)
I’m no expert but this is what I’ve noticed in regards to mid-to-high intensity cycling workouts: you’ll be good at what you do in training. If your goal is a higher 8 minute power, doing only tabata intervals isn’t going to help as much as working on sustained, above threshold intervals. Great content! I think all these workouts have a place depending on the needs of the cyclist.
The best talk about interval training I’ve come across yet. The best part is the failing bit been there, done that. THanks for this video. Very inspiring.
Hey +The Vegan Cyclist, I heard you were doing some intermittent fasting, it would be awesome to hear you talk about how do you mix it with your bike trainings! I have been trying to do the 16-8 (or 20-4 sometimes) but it’s really hard, as I feel I don’t recover well from my trainings and end up training less…
using apples as an example is so smart, i literarily remember the apples when i get confused with CI
very good video, that will be good if you can cover, the progress thru out from pre season to racing. Like….when we should mix the training from Base training, Tempo, then threshold, and VO2max? while we doing Base, is it necessary to do some threshold or sprint work during the base training block? that will be good if you can have some video in detail of this. Thanks a lot… I love your video
Awesome! What videos are after this? I can’t find any other “Singing Exercise” on your page.
Good job breaking down interval training, and the nice graphics helped to demonstrate your points. I started with HR training using the Friel method (years ago), and found drastic improvements in fitness, but honestly nothing improved fitness more than my diet change (first to a vegetarian, then a whole food plant based, e.g. vegan). That said, for the racing cyclist I do think power meters have helped coaches and cyclists alike to better understand what’s happening on a day to day, week to week, month to month, etc, basis. It provides a quantity that can be saved for later to see how well your training program is working, or not working. It’s objective. I still think it’s a good idea to train with HR because HR tells a different part of the same story. If I’m not mistaken you at least need a HR monitor initially to set your power zones anyhow, so you may as well keep using it. I can’t see any downside to having more numbers to analyze. Great content!