Day 16: Interval Training

The weather prediction for today was so-lala, with lots of intermediate rain showers. Moreover, I had just recently finished repairing my tire, so I did not want to go too far from home just yet.

So I thought what better way to use the time than with some high-intensity interval training? I have never done HIT on a bike before, did not read into “how to do it before” so I just figured, 5 times á 3 minutes should do fine. I did intermittent rest periods of 5 minutes between the high-intensity efforts.

I wonder what other people think about you when you come blazing from behind, overtaking them, and then four minutes later, they overtake you again (there was one rider who was overtaking me just as my next interval started – if you read this: sorry, I did not mean to outsprint you).

Can you spot the

I am a bit surprised my heart rate did not go over 176bpm, as I was pretty gassed at the end. I am pretty sure it can go higher than that (and the formula 220 - age suggests that, too). Something to investigate for the future.

In the evening, we went running. I could definitely feel I had already done something that day and that my legs were pretty empty. Good to know that even with only an hour available, one can definitely set a training impulse.

Tot zo,


Interval Training


Date: 2019-04-26

Length: 28 km
Average speed: 24.3 km/h
Intensity: 100%

Weather: 16°C (at 12:00), WSW Wind: 19 km/h

Route rating: 5/5. Good training route with few

Clothing: Skins underneath, short otherwise.

Feeling: 4/5. Will this tire hold?
Moritz Beller

Moritz Beller

My name is Moritz Beller. I became a full time cycling pro amateur around the Netherlands and beyond to fill a time gap between jobs after temporarily leaving my post-doc at TU Delft. In this blog, I want to share what I experience during my time on and off the road.