How to improve cycling speed and endurance

Cycling is a competitive sport, where every second matters. That’s why professional cyclists invest countless hours in gruesome training sessions to have a competitive advantage over other cyclists. Novice and less experienced cyclists are less concerned with improving cycling speed and endurance, they just want to stretch their muscles with a low-intensity and relaxing activity.

However, some cyclists take cycling more seriously, they want to progress and become better and better after each ride. If you are wondering how to excel at cycling and have better results, then you have to focus on improving cycling speed and endurance.

If you are an experienced rider you might already know that there are certain ways you can cycle more effectively in order to improve speed and endurance. In this article, we will explore three simple but effective techniques that will help you boost your cycling endurance and speed.

  1. Get Your Heart Rate Up

You’ve probably heard a lot about the benefits of high-intensity interval training (HIIT) lately. HIIT is more effective than moderate-intensity exercise for improving cardiovascular fitness and burning fat.

But what if you don’t like running? Or do you have joint problems that make impact activities difficult? Enter the stationary bike.

For many people, cycling is an enjoyable way to exercise while also getting some fresh air. Cycling is a low-impact activity that can be enjoyed by people of all ages.

Cycling is a great method to get your heart rate without putting undue stress on your joints, and it’s also low-impact, meaning it’s easier on your body than high-impact activities like running.

Researchers have found that HIIT on a stationary bike is just as effective as HIIT on a treadmill for improving cardiovascular fitness and burning fat.

HIIT on a stationary bike can also help you burn more calories in less time than traditional endurance training, making it ideal for busy adults who want to get fit but don’t have hours to spend at the gym.

If you’re looking for an effective workout that will improve your cardiovascular fitness and help you burn fat, then consider giving HIIT on a stationary bike a try. And if you’re new to HIIT or cycling, don’t worry—you can still see significant benefits from this type of workout, as long as you start slowly and gradually increase the intensity as your fitness level improves.

Extra Tips to Improve endurance

If you would want to understand how the process of building endurance influences the heart muscles and you’re looking for extra methods of improving your endurance you should listen to this short clip from the Joe Rogan Experience podcast where Pavel Tsatsouline (Fitness Instructor and Martial Artist) explains in detail the process of building endurance:

  1. Recruit More Muscle Groups to improve endurance and increase speed

Cycling is a great workout for your legs, but did you know that you can work on other muscle groups using the proper technique?

By engaging your core and upper body, you can increase the intensity of your workout and see even better results. Here’s how.

The first step to properly recruiting other muscle groups on your cycle is to engage your core. If you’re new to cycling, start by placing your hands on the handlebars and keeping your back straight.

As you become more comfortable, try adding a stability ball between your legs or holding a weight in one hand while pedaling.

Pumping your arms as you ride not only looks impressive, it also helps to tone your upper body. As you ride, you should feel a slight burn in your shoulders and triceps.

When you sit up straight on your bike, you recruit more muscles than when you slouch. In addition to working your abs, sitting up straight also helps improve your posture and prevents back pain.

It may take some effort to get used to riding in this position if you’re used to slouching, but the results are worth it!

Standing up on your pedals recruits more muscles than sitting down, so don’t be afraid to mix things up once in a while.

Every few minutes, stand up on your pedals and pedal hard for 30 seconds to a minute before sitting back down again. This will challenge your legs and help you build even more muscle tone.

Now that you know how to form other muscle groups while cycling, put these important tips into practice the next time you hit the bike path!

By incorporating other muscle groups into your workout routine, you’ll see even better results in no time! Happy cycling!

Below is a detailed video on how to improve your cycling  speed in 3 steps:

  1. Challenge Yourself Regularly

You must challenge yourself regularly if you want to continue seeing results from your cycling workouts.

If you’ve been riding the same route at the same intensity for a while, it might be time to add some mileage. This doesn’t mean going out and trying to ride 100 miles when you’re only used to 10.

Instead, start by adding a mile or two to your usual route and build up from there. Remember to consider the different terrain when planning your route.

Interval training is an excellent method to increase the intensity of your workout without having to go all out all the time. By alternating between high and low-intensity periods, you can push yourself without completely exhausting yourself.

For example, you might ride at a leisurely pace for five minutes and then pedal as hard as you can for one minute before returning to a slower pace for another five minutes. Repeat this pattern for the duration of your ride.

If you usually avoid hills while riding, it’s time to face them head-on. Hills are an excellent way to increase the intensity of your ride and work for different muscle groups in your legs.

If there are no hills in your area, head to a nearby park or trail where you can find some elevation changes. Start with a moderate hill that isn’t too steep, and work up from there as you get stronger.

Riding with friends or others who are at a similar level as you can make working out more fun and give you some friendly competition to help push yourself further.

There are also often organized group rides at local bike shops or through community organizations that cater to different levels—so there’s sure to be something for everyone!

To see results from your cycling workouts, you must challenge yourself regularly by gradually increasing the intensity and duration of your rides over time.

By following these tips, you can mix up your routine, push yourself out of your comfort zone, and continue seeing results week after week—all while avoiding the dreaded workout plateau!


Cycling is a great way to exercise while also enjoying some time outdoors. However, to burn fats effectively, there are certain things you can work on to make the most of your workouts.

By following the tips outlined above—getting your heart rate up, engaging more muscle groups, and challenging yourself regularly—you can maximize your fat-burning potential the next time you hit the pavement on two wheels!

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