It is easy to ride a bike for hours at a time. If you only pedal at one intensity, you miss out on a lot of fitness benefits. You can improve your fitness on a new level with the help of metabolism conditioning.
High-intensity interval training, also known as metcon, is a form of training that can help you improve your strength and endurance.
It’s a good idea to add a metabolic conditioning session to your workout schedule.
We explain what metabolic conditioning is and how to use it in your daily routine. Try the beginner-friendly metcon workout you can try today.
There is a guide to emom workouts.
Any form of exercise that increases the efficiency of your energy systems is called metabolism. You can do more in less time with these systems.
Metcon is a form of high-intensity interval training that focuses on short bursts of high-intensity work.
Unlike long steady-state bike rides where you mostly work in the aerobic zone, metabolism takes place in the anaerobic zone. Because of the high intensity, there isn’t enough oxygen for your body to use for energy, so it relies on sugar.
Tabatas, EMOMs, and AMRAPs all count at high intensity interval training.
What’s the difference between aerobic and anaerobic exercise?
It is possible to level up your riding with the help of metabolism conditioning. The purpose of metabolism is to increase the efficiency of your energy systems. It will be possible for you to perform better when that happens. Think: ride longer, tackle that hill, and sprint to the finish line at a quicker pace. It makes harder work feel less tiring.
Your body will be able to get more oxygen into your muscles and blood in order to prevent the build up of lactic acid. Even though metcon takes place in the anaerobic zone, it will increase your aerobic capacity. Longer rides will feel easier as well.
There is a guide to high intensity interval training for cyclists.
During and after exercise, metabolism will increase your calories burned. You will burn calories hours after you finish. The excess post- exercise oxygen consumption effect leads to a higher resting metabolism for several hours.
The amount of oxygen that is required to restore your body to its normal resting metabolic function is known as the EOC. It will take your body a good amount of time to recover after a tough workout, and in order to complete that restoration process, your body will continue burning calories.
The benefits of metabolic conditioning depend on your current fitness level. The payoff of metabolic conditioning can be seen within 14 days if you just start exercising. It will take more time if you are more fit.
There are tips for crushing your longest rides.
It’s possible to do metabolic conditioning three times a week, either as a stand alone workout or as part of your training rides. Limit your workout to 30 minutes or less and pay attention to how you feel. Call it quits when your form starts to slip or you can no longer push it. Anything after the body hits its limit is not helpful in the progression. At that point, you’re just moving.
It could look like 10 minutes of high-intensity intervals done in the middle or at the end of your ride if you incorporate metabolism into a longer ride. Meyer says that if you aren’t a fan of high-intensity workouts, it’s a good idea to approach metabolic conditioning this way.
It is possible to cut down on the intimidation factor by doing metabolic conditioning with other people. Meyer doesn’t enjoymetcon workouts by himself, but in a group setting, he finds it more enjoyable.
It’s a good idea to pencil in at least one day in between metcon sessions so you have time to recover.
It is important to train your aerobic system so that you are able to ride long and strong. Meyer wouldn’t do only training for metabolism. Many cyclists struggle to engage this important muscle group that is vital to performance and injury prevention because they don’t know how to do regular core training.
Ab exercises for cyclists are essential.
If you want to improve your metabolism, try a 15-minute interval workout that you can do on the bike. It works this way.
- Pedal hard enough for 30 seconds that you reach an intensity level of 8 on a scale of 1 to 10
- Rest for about 15 seconds, or however long it takes your intensity level to drop to a 4
- Repeat this pattern for 15 total minutes (less, if you feel like you’ve reached your max sooner)
For a metcon workout you can do at home, check out this 5-minute EMOM routine:
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