Sprint Interval Training – New plan until February 2022.

Sprint Interval Training – New plan until February 2022.

I have been researching the best way to burn fat and get for for BMX racing and I have found that sprint intervals training (SIT) has been found to be more beneficial for fat burning than HIIT. Also as SIT uses 100% sprints followed by really low intensity rest intervals it more closely resembles a BMX race than HITT does as with HITT you are working out the whole time.

I have found a countdown timer for my phone called interval timer and have set up 5 3 week interval blocks that get incrementally harder. For the first 3 weeks I will do a 5 minute warmup followed by 4 minutes rest and repeat this 4 times and then do a 5 minute cool down to finish so the training will take 28 minutes to complete. This will build up over the weeks to a 5 minute warm up followed by 8x 30 second sprints with a 2 minute rest and a 5 minute cool down to finish so this will take 30 minutes to complete.

I will complete all of these sessions on my RACE BMX Cruiser so that I use the same gearing and bike position that I will use during racing. This also means that I can get my road bike built back up and put back in the garage out of the way so I can de clutter my flat a bit.

This 15 weeks will take me up to the 18th of February which will hopefully be around the time the weather starts to get better again and I can start to swap at least one of the SIT sessions with full laps instead.

I plan to do the SIT sessions on Monday and Thursday lunch times and do normal sprint sessions on Tuesday and Fridays then Wednesday evenings I will either race at Bristol or play basketball and Saturday I have training at Bath. I will then rest on Sunday but going for an easy road bike ride with my son.

I have now sold my Jump bike wheels so I will strip that down tomorrow and get the frame up for sale as well ad the 4x bike and all its parts This will free up a bunch of space in the flat as well as pay off a bunch of my credit card debt 🙂

As I am probably getting a new Yess frame next month I may get the Dialled build up as my Indoor training bike so that I can keep the Yess purely for riding outside. It also means that the rear tyre will not be badly worn when riding outside as rollers eat through tyres really quickly. I basically only need a new set of cranks and a brake setup and I am basically there as I think that I already have the rest of the parts to make up the bike.