There are many ways to level up your cycling—and they don’t all involve spending more time on the saddle. A simple but effective trick to become a best rider? Incorporate EMOM workouts into your routine.
EMOM workouts can be ‘very beneficial,’ says Katie Piersona certified spinning instructor and certified personal trainer based in Denver. They are an excellent training method to improve your endurance and continually challenge yourself, he explains. Virtually any cyclist can benefit from EMOM workouts, whether they ride road either gravel o yes watch centuries or 10 miles.
Here’s everything you need to know about EMOM workouts, including what they are and their benefits, as well as four EMOM workouts designed specifically for cyclists.
What are EMOM workouts?
EMOM is a form of interval training which means “every minute on the minute”.
This is how it works: you choose a exercise (or group of exercises) and complete a set number of repetitions of the exercise(s) in one minute. It then repeats that sequence, or a variation of the sequence, every 60 seconds for a designated period of time. The amount of rest you get is based on when you complete the designated number of reps in that minute, explains Darci Revier, CSCS, director of education for the National Association of Exercise Trainers (NETA) and NETA certified cycling instructor in Missouri.
For example, imagine you are doing a 15 minute 20 minute EMOM. bodyweight squats. You would start a stopwatch and do all 20 squats. If that takes 40 seconds, then you’ll rest 20 seconds before repeating the pattern again for a total of 15 rounds or 15 minutes.
The EMOM format encourages you to work at a fast pace, because the faster you complete your reps, the more rest you’ll get. Most of the time, EMOMs count as high intensity interval training (HIIT)thanks to the alternation between bursts of work of maximum effort and short periods of rest.
Because EMOMs are usually intense, they are usually short workouts—Think: 30 minutes or less, says Revier.
Beyond that time period and the basic 60-second format, there are no mandatory rules for EMOMs. Which exercise (or exercises) you choose to do and how many reps is entirely up to you. You can stick with a single move or alternate between multiple moves every minute, say five Lizardsfive squats and five ABS. You can focus on one muscle group or your entire body. It can involve equipment or stick to just your body weight. You can even do an EMOM on the bike (more on that in a minute).
What are the benefits of EMOM workouts?
EMOM workouts may sound simple (and perhaps deceptively easy), but the benefits are legitimate.
As we mentioned, EMOMs generally qualify as hiit workout. And there are a host of benefits that come from regularly doing HIITincluding better physical condition and lower heart rate variability, according to studies. Other research says it’s superior to moderate-intensity training for burning fat.
Also, EMOM workouts are great for anaerobic threshold training, says Revier. This is because the EMOM format does not normally allow you to get a full image Recovery time after each exercise. And when you’re trying to push your body to a high degree on minimal oxygen, that can help you train and improve your anaerobic threshold. On the bike, that can translate to stronger. Mountaineering in an endurance event, or higher intensity pedaling during a pique race, she says.
Also, EMOMs can help people who are new to interval training learn how to exert yourself effectively and calculate the rest you need or adjust the level of exertion if necessary. With EMOMs, “you’ll fall into a natural rhythm,” explains Revier. “If you are pushing too hard and you’re not getting enough rest, it’s going to force you to slow down for the next minute.”
Lastly, because EMOMs are typically high-intensity, they’re a super-efficient way to exercise. They allow you to reap big profits in a short amount of time, making them an ideal choice for the busy cyclist.
4 EMOM exercises for cyclists
Eager to try EMOMs for yourself? Here, four EMOM workouts designed specifically for cyclists. Revier designed the first three workouts; Pierson developed the fourth.
Workout 1: Full Body Dumbbell EMOM
This strength-based EMOM specifically targets the back of your body as a way to counteract imbalances typically seen with cycling, which favors the anterior (front of the body) muscles. you will need a couple of dumbbells.
Training:
How to do it:
- Start your timer.
- Do 8 to 10 reps of deadlifts. I rest for the rest of the minute.
- Do 8 to 10 reps of the renegade row (on each arm) at the top of the second minute. I rest for the rest of the minute.
- Do 8 to 10 reps of bicycle crunches (each side) at the top of the third minute. I rest for the rest of the minute.
- Do 8 to 10 reps of mountain climbers (on each side) at the top of the fourth minute. I rest for the rest of the minute.
- Repeat 3 to 5 times, for a total of 12 to 20 minutes.
Workout 2: EMOM Cycle
This EMOM takes place on bike and focuses on the prolonged speed races. It helps train your anaerobic threshold, which as we mentioned, can translate into a greater Mountaineering and better racing performance. Your goal is to achieve the same distance and intensity level every minute.
How to do it:
- In a stationary bike, set your stamina to a level that is challenging for you, and choose a distance goal that is doable in less than a minute. A quarter mile is a good place to start.
- Start pedaling and once you reach your goal distance, slow down for the rest of the minute.
- At the start of the next minute, increase your stamina and run again until you reach your goal distance.
- Repeat for 5 rounds total or a total of 5 minutes if you are a new cyclistor continue up to 10 to 20 rounds/minute if you are more advanced.
Workout 3: EMOM Kettlebell Stairs
You’ll complete this workout as a pyramid-style rep scheme, which means you’ll gradually increase the number of reps, and then gradually decrease the number of reps you perform. You will need a medium to heavy. Russian weights.
Training:
- swing with kettlebell
- upright row
- goblet squat
- shoulder press
- Two-handed bent-over row (hold the kettlebell in both hands, at an angle, palms facing you as you row)
How to do it:
- You will do all five exercises every minute. Start with 2 reps of each exercise, then rest until the next minute.
- Do 3 repetitions of each exercise, then rest until the next minute.
- Do 4 repetitions of each exercise, then rest until the next minute.
- Do 5 repetitions of each exercise, then rest until the next minute.
- Then decrease the rep count until you’re back to 2 reps of each.
- End here or repeat the ladder one more time, up and down.
Workout 4: Bodyweight EMOM
This EMOM workout combines cardio and lower body strength work. High knees mimic the forward motion of cycling.
Training:
How to do it:
- Do 40 high knees (20 on each side), then rest for the rest of the minute.
- Do 20 reverse lunges on your right side, then rest for the rest of the minute.
- Do 40 high knees (20 on each side), then rest for the rest of the minute.
- Do 20 reverse lunges on your left side, then rest for the rest of the minute.
- Continue this pattern for 4-5 rounds total or 16-20 minutes total.
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