The Application of High-Intensity Interval Training for Road Cycling
Gain a Competitive Edge for Your Athletes, Your Team, and Yourself
After completing this HIIT course, you’ll know:
The unique factors of the sport (and variations) that need to be considered when applying high-intensity interval training (HIIT).
Physical performance contributions (speed, strength, endurance) to the sport.
Aerobic oxidative, anaerobic glycolytic metabolic response, neuromuscular and musculoskeletal strain targets as applicable to the sport and athlete.
The different HIIT types applicable to the sport based on the physiological targets.
How to apply manipulations of HIIT variables to optimize the training program for sport and athlete variations.
Surveillance and monitoring tools used to assess external and internal training load and training load response.
How to incorporate HIIT into your training programs with context of sport and athlete-specific variations.
The Practical Application of High-Intensity Interval Training for Road Cycling course teaches how to effectively implement High-Intensity Interval Training (HIIT) to take performance to the next level.
This course focuses on the unique aspects of your sport, the skill and physiological requirements needed to successfully perform at a high level, and the key HIIT methods to apply in order to elicit the desired physiological responses for optimal training adaptation and performance.
While the course includes theoretical knowledge to facilitate understanding, it mostly focuses on the practical application to help you build true mastery so you can deliver measurable gains on the playing field, and not just in the lab. The expert instructor presents specific tools, tactics and performance indicators to tailor HIIT to your particular context with detailed surveillance methods and training plan examples that he developed over years of hands-on coaching of elite athletes.
1.5 hours on-demand video
Full lifetime access
Access across devices
Part 1: Description of the Sport and Factors of Winning
- Description of the sport
- The history and evolution of the sport
- The unique factors of the sport (and variations) that need to be considered when developing/optimizing a training program
- Factors of winning: physical, skills and tactics
- Physical performance contributions to the sport: speed, strength and endurance
Lesson duration: 15:53
Part 2: Targets of Physical Performance
- Targets of physical performance for the sport: speed, strength and endurance
- Aerobic oxidative targets (with discussion on VO2max, the respiratory system, circulatory system, tissue deoxygenation) as applicable
- Anaerobic glycolytic metabolic response targets as applicable
- Neuromuscular and musculoskeletal strain targets as applicable
- Specific target modifications for key sport and athlete variations
Lesson duration: 13:48
Part 3: Key HIIT Weapons and Their Manipulations
- Polarized training
- The different HIIT weapons applicable to the sport (long and short intervals, repeated sprints, sprint intervals and game-based HIIT) based on the physiological targets
- Manipulations of HIIT variables to optimize training:
- Recovery period intensity/duration
- Number of intervals
- Series duration
- Between series recovery intensity/duration
- Total work performed
- Exercise mode and ground surface for run-based HIIT
- Environmental conditions
- Nutritional status
- Specificity – manipulating training to match demands of sport variation or athlete variation
Lesson duration: 28:17
Part 4: Incorporation of HIIT, Surveillance and Training Plan Examples
- Surveillance and monitoring tools used in the sport
- External and internal training load
- Polarization training model and assessment
- Assessing response to training load
- Controllable and uncontrollable factors of training
- Sample training programs sport variation or athlete-specific variations
- Sample training programs for seasonal training, travel, and competition events
Lesson duration: 36:27
About the Instructor
Sports physiologist specialising in performance and recovery optimisation working with current world recording holding, Olympic, Commonwealth, and World champion athletes. I have extensive experience in programming endurance training, prescription (including HIIT), training load and adaptation monitoring, and training stimulus enhancement from both practical and research settings working with athletes from developmental to elite level. I have a special interest in developing ‘next practice’ training stimulus through applied interventions that leverage environmental stress with the athletes I work with, through conducting basic research. I formerly raced ITU and Ironman 70.3 triathlon as an elite, but am now a lifestyle athlete chasing a 2 h 20 min marathon.
- Current Physiologist for the Australian Cycling Team Men’s Track Endurance Program (current Men’s Team Pursuit World Record holders and Commonwealth champions).
- Current Sport Physiologist for the South Australian Sports Institute (SASI) Swimming Program (squad of current male Olympic 100m Freestyle champion).
- Current Sport Physiologist for the SASI Cycling Program (Track Endurance and Sprint, Road, Para, BMX).
- Current Adjunct Research Fellow at the University of South Australia.
- Formerly Sport Physiologist for the SASI para-triathlon, hockey and water-polo programs (2014-2016).
- Formerly the Physiologist/Research scientist with the Queensland Academy of Sport (QAS) triathlon program (2013-2014).
- Formerly an Adjunct Post-Doctoral Research Fellow at The University of Queensland (2014-2017).
- Australian Institute of Sport Bob Withers PhD Scholar Award for conducting Exercise Physiology research that has had a substantial impact, or the potential to have a strong impact, on Australian Sport (2013).
- PhD examining heart rate variability as a tool for monitoring short- and long-term recovery from exercise at the University of Queensland (2012).
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Some Frequently Asked Questions
Who is this HIIT Course for?
Whether you’re a student just starting your job search or a seasoned professional looking to add HIIT to your training arsenal, we’ve included everything you need to understand the science behind and practical application of HIIT.
Are there any prerequisites for the course?
While there aren’t any specific prerequisites for this course, we do use a lot of sport-science related technical language.
How is course content accessed/delivered?
All course material is available through our easy-to-use online platform.
Once in enrolled, you get instant access to the video lectures so you can progress through the course at your own pace. Each lecture also has lesson comments to ask/answer questions and interact with your instructors and fellow students.
Will I get any support or individual attention?
Of course! There are discussion sections for each lesson where you can ask questions or leave comments and engage with your instructors and fellow students. You also have email access to the instructors.
And if you have any technical issues accessing the course content, you can always email us at firstname.lastname@example.org – we’ll get you back to learning in no time.
How long will I have access to the content?
When you enroll in HIIT Course, you’ll get instant, lifetime access to all course content so you can take the course at your own pace and come back as often as you need to refresh your knowledge.
Will I receive Continuing Education Credits for this course?
No. We do not offer CEUs for this individual sport course.
However, if you are looking to earn CEUs about HIIT, you can earn CEUs for the larger Science and Application of High-Intensity Interval Training course. That course offers a Certificate of Completion and you’ll earn National Strength and Conditioning Association (NSCA) Continuing Education credit hours as well as endorsed credits from BASES.
What if I sign up and decide the course is not right for me?
If you’re not 100% satisfied in your investment in the course, we’ll refund 100% of what you’ve paid if you make a request within 45 days of enrollment.
No questions asked.