Disclosure – this is collaborative post.
Ever get bored riding at the same speed for the whole route? You’re not alone. A lot of riders want something that feels more engaging but not overwhelming. That’s where interval training comes in. It’s one of the simplest ways to get more out of your ride without needing any fancy gear or extreme hills.
If you’ve never tried intervals before, don’t worry. This guide will walk you through everything—step by step. And yes, it works just as well on an e-bike as it does on a regular one.
Let’s take a look.
Choosing the Right Terrain and Setup
The first thing to figure out is where to ride. Your path matters more than you think. If you’re brand new to interval training, choose a smooth, flat trail to start. Wide roads or park loops are great for keeping things safe and simple. Once you’re more confident, you can add hills, dirt paths, or light gravel into the mix.
Terrain can change the feel of the workout. A flat route helps you focus on speed changes. Hilly areas challenge your legs and lungs more. If you’re someone who prefers off-road rides, that’s totally fine too—just make sure your bike is built for it.
If you’re using a fat tyre bike, you’ll get even more grip on rough surfaces, which makes off-road intervals feel safer and more stable. These bikes are especially good for riders who like to train on gravel, sand, or uneven trails. The wide tires give you better balance and control when you’re picking up speed or slowing down.
Before you start, always check a few things:
– Is your battery charged enough for the full session?
– Are your tires properly inflated (even low-pressure tires need regular checks)?
– Are you wearing a helmet?
Understanding E-Bike Assist Modes for Intervals
E-bikes give you a unique way to adjust the intensity of your training. Most models come with three to five pedal-assist levels—low, medium, and high.
Here’s how to use that to your advantage:
Let’s say you’re doing a 30-second “sprint” followed by 90 seconds of recovery. During the sprint, you can lower the assist level to make yourself work harder. Then, during the recovery period, bump the assist up to medium or high to help you catch your breath.
Or flip it. If you’re new to biking or still building endurance, use high assist during the sprint and medium during recovery. The goal is to create a difference in effort between the two phases.
You don’t have to overthink it. Stick with what feels challenging but doable. And remember, you can always adjust mid-ride.
Building a Simple Interval Plan
A good interval session doesn’t need to be long. In fact, the best way to start is with something short and easy to remember.
Try this:
- 5-minute warm-up at a comfortable pace
- 6 rounds of:
- 30 seconds fast pedaling (lower assist)
- 90 seconds slow pedaling (higher assist or coasting)
- 5-minute cool-down
That gives you a solid 25-minute ride. As you get stronger, you can change the work and rest times or increase the number of rounds.
Use your watch, phone timer, or an app like Strava to keep track of time. You don’t need a fancy bike computer—just something that helps you stay on pace.
Make sure your “sprint” efforts feel like real work. You should be breathing harder but not gasping for air. During recovery, you should feel like you’re getting back to normal before the next round starts.
Tips for Staying Safe While Training
Because you’ll be changing speeds more often than usual, safety should be top of mind. Always ride in areas where you feel comfortable picking up speed. Avoid busy roads or narrow trails with lots of foot traffic.
Wear a helmet—every time. It doesn’t matter how slow you think you’re going. Also, if you’re riding early in the morning or around sunset, throw on a reflective vest or lights.
Be careful with sharp turns during sprints. Keep both hands on the handlebars. Try not to look at your phone or timer while pedaling—pull over if you need to reset anything.
If anything starts to feel painful, slow down or stop. This is supposed to be a challenge, not a punishment.
Tracking Progress Without Overcomplicating It
You don’t need a ton of data to know if you’re improving. Just ask yourself these questions after a few rides:
- Am I finishing more intervals than before?
- Do I recover faster between rounds?
- Is the ride feeling smoother overall?
That’s progress. You can jot down your sessions in a notebook or use a simple tracking app. Keep it light. You don’t need graphs or power meters unless you’re really into that stuff.
Once you’ve been riding for a few weeks, try adding more intervals or lengthening your work period. Little tweaks go a long way.
Making It a Habit
Interval training works best when it’s done regularly—but not too often. Two to three times a week is more than enough. Fill the rest of your week with light rides, walks, or rest days.
Consistency matters more than going all out once a week. You’ll build endurance, gain strength, and feel more confident on your e-bike over time.
If you ever feel bored, switch up your route. Try a different park, ride in the evening instead of the morning, or invite a friend to join you. A small change can keep things fresh.
Interval training on an e-bike doesn’t have to be complicated. With just a few tweaks to how you ride, you can turn any short session into a workout that actually moves the needle. You don’t need a race bike or a trainer setup to get started. All you need is a plan, a timer, and the motivation to keep going.
Whether you’re riding on city paths or forest trails, your e-bike can do a lot more than just cruise. Use it to challenge your body, track your growth, and have a little fun while you’re at it. Start small, listen to your body, and build from there.
You’ve got this.
Disclosure – this is a collaborative post.
