How To Train On Your Commute | HIIT Hill Reps

In the latest part of our commuter training tips, Emma is taking you through how to perform a HIIT (High Intensity Interval Training) on hills on your way to work. If you want to get stronger fast, this is the session for you!

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HIIT has increased in popularity in recent years because it’s been shown to bring great fitness benefits in terms of cardiovascular, musculoskeletal, and metabolic adaptations - even for endurance athletes. One theory is that it increases muscle recruitment through improved neuromuscular signalling. High intensity intervals won’t substitute for solid aerobic base training, but they will complement it.

It’s really important to warm up well for this session. The clue is in the name: the intervals are intense! If you’re not warmed up enough to put out a really huge effort, you won’t train effectively. And you risk injury. So make sure you ride for at least 10 minutes before starting, and ramp up to an effort level of 8 or 9 out of 10 at least briefly, so your body is ready for what’s coming.

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Time Efficient Training http://gcn.eu/EmmaTraining 📹
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Photos: © Velo Collection (TDW) / Getty Images & © Bettiniphoto / http://www.bettiniphoto.net/

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