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What is the best way to improve my time to exhaustion on the bike?

While athletes have long thought that the best way to train their aerobic system was to spend long lonely miles on the bike, this is no longer the case. Burgomaster et. al (2005) found that high intensity interval training doubled an athlete's time to exhaustion on an 80% vo2 peak ride. In fact while you are working and feeling like you are “going anaerobic,” you’re probably not. At 75 seconds into an interval, 50% of your energy produced to keep those legs turning is coming from your aerobic energy system. Increasing the duration of the interval to 2 full minute shifts tips the tables even more to the aerobic energy system. Thus a 100% increase in endurance activities can be elicited from high intensity interval training. So while you think you are training anarobically, as long as you are going over 75 seconds in your intervals, you are really training your aerobic energy system and reaping the rewards from your hard work. In fact, as early as 1975 Fox et al. measured a 15% increase in Vo2 max in men following interval training. Thirty years later Barnett (2004) found a 7.1% increase in mean power output, 8 % increase in VO2peak, and a 17% increase in resting intramuscular glycogen content. Additionally an athlete stands to gain 5-8% in their vo2 peak while working at 100% of their peak vo2 power for a duration of 60% of their time to exhaustion test.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.