Interval workouts receive a lot of praise in the fitness industry, and for good reason. Not only do intervals allow you to work at a higher intensity level than sustained workouts, but they also help you burn more calories.1
Today’s workout is all about supramaximal interval training, also known as SMIT. By definition, this type of interval training means you’ll be working out harder than what you can maintain. Unlike traditional HIIT (high intensity interval training) workouts where you use your aerobic energy system, you’ll be using your anaerobic energy system instead. Because the intensity is so much harder, you will most definitely get a true rest.
In order to get the most out of this workout, aim for 100 percent effort during the hard, 30-second intervals. By the end of each interval, you should be feeling the burn and very short of breath. During the 90-second rest period, you’ll want to recover to the point that you can say a full sentence in one breath before beginning the next sprint.
Let’s get to work!
Today’s focus: Intervals
Warmup: Bodyweight and Cycling
30 seconds each:
shoulder swings
shoulder circles
counterclockwise
shoulder circles clockwise
3 minutes easy pedaling
WORKOUT: On equipment (Complete 12 times through)
30 seconds extremely hard cycling
90 seconds easy recovery pedaling
Cooldown: Bodyweight and Cycling
3 minutes easy pedaling
30 seconds each:
quad stretch
hamstring stretch
calf stretch
glute stretch
Great job! Hopefully you’re feeling pretty worn out after that. Don’t forget to check out the other workouts in this series!
Good luck and stay fit!
Becca Capell
iFit Head Trainer
The Workout
Have an iFit Premium membership? Join this workout to follow along with the workout featured in this post!
1. Withers, R. T., Laforgia, J., Shipp, N. J., & Gore, C. J. (1997). Comparison Of Elevations In Energy Expenditure Following Submaximal Continuous Running And Supramaximal Interval Running. Medicine & Science in Sports & Exercise,82(2). doi:10.1249/00005768-199505001-00402
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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How to Bring Your A-Game to the Train for a Tour Series (Part 1/3)
If you’re familiar with the cycling world and follow European racing, you may have come across both myself and the team I coach, the UAE Team Emirates. I’m Kevin Poulton and have coached for nearly 25 years, specializing in Spring Classics riders and sprinters. In that time, I’ve been fortunate to coach elite World Tour professionals and work with some of the best teams in the sport. My athletes have secured victories in Paris-Roubaix, Tour de France stage wins, World Championship Road Race podiums, and multiple Spring Classics podiums. And now, you’re my next athlete! The Series Structure I designed the Train for a Tour Series much like the programs I use at UAE Team Emirates’ training camps. Over six weeks, your iFIT Trainers (all of which are pro cyclists themselves) will run you through an immersive World Tour pre-season experience. You’ll train in Mallorca, Spain, as it is the ultimate training destination for professionals. Every winter, World Tour teams flock to the island for their pre-season camps, and for good reason. The terrain is incredibly diverse, offering long, steady climbs, rolling hills, and flat coastal roads—exactly what’s needed to develop all aspects of cycling fitness. The Train for a Tour Series gradually builds in intensity, taking you from controlled endurance efforts to high-powered, race-specific efforts. The workouts follow a carefully structured progression: Early Weeks: Lower-intensity, steady-state efforts with proper recovery, laying the foundation for improved aerobic endurance and efficiency.Mid-Series: More focused interval work, targeting different energy systems, including fast-twitch muscle activation, anaerobic power, and high-intensity efforts.Final Weeks: Race-like sessions, including VO2 max intervals, lactate tolerance efforts, and short recoveries, mimicking the demands of competition. If you follow my training program as I’ve laid out (and you ensure that the SmartAdjust™ feature on your bike is on), you can expect to see improvements in your cycling performance, endurance, and ability to sustain high-intensity efforts. Check out more articles on training like the pros:Part 2: leveraging data Part 3: how to avoid beginner mistakes Good luck and enjoy the ride, Kevin Poulton Shop NordicTrack bikes Disclaimer: The primary purpose of this blog post is to inform and entertain. Nothing on the post constitutes or is intended to be a substitute for professional medical advice, prevention, diagnosis, or treatment. Reliance on any information provided on the blog is solely at your own risk. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, and please consult your doctor or other health care provider before making any changes to your diet, sleep methods, daily activity, or fitness routine. Do not disregard professional medical advice or delay seeking it because of information available on this blog. NordicTrack assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.
