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What Is The 75 Rule In Cycling?

As a cycling enthusiast, you’ve probably heard of the 75 rule in cycling. But what exactly is it? This rule has been around for some time and can be used to improve your performance as a cyclist. In this article, we will explore what the 75 rule is and how it applies to all levels of riders – from beginners to pro cyclists.

The 75 rule is essentially an adaptation of the widely accepted 80/20 training principle. It states that during each ride, at least three-quarters (75%) should be spent “under power” while only one-quarter (25%) should consist of recovery efforts or rest periods between intervals. To simplify further, this means riding hard for longer stretches when out on the road or trail and taking breaks more often than usual if needed. The goal is to increase endurance and strength through interval training without overworking yourself too much along the way.

By following the 75 rule in your cycling routine, you not only benefit from improved performance but also reduce fatigue and soreness caused by overexertion. Whether you are just starting out with cycling or have years of experience under your belt, including this simple technique into your rides can make a big difference in terms of overall efficiency and enjoyment!

Background On Interval Training

Interval training is a popular cycling technique that has been used for decades by cyclists. It involves short bursts of intense aerobic exercise followed by periods of rest or low-intensity exercise in order to improve cardiovascular health and muscle recovery. Its purpose is to increase an individual’s speed, endurance, power, strength, and overall performance. Interval training can be incorporated into any workout routine and its intensity can vary depending on the individual’s fitness level and goals. This type of high-intensity interval training has become increasingly popular with athletes who are looking to improve their physical performance.

The 75 rule is one form of interval training that is specifically designed to maximize results while minimizing fatigue. This method utilizes moderate levels of effort coupled with regular intervals of rest periods in order to optimize efficiency during long rides. By alternating between high intensity efforts and easy cruising speeds, cyclists can achieve higher levels of output without risking exhaustion or injury due to overtraining. As such, the 75 rule offers a great opportunity for riders to challenge themselves physically while also allowing for adequate recovery time so they may perform at peak capacity each ride.

What Is The 75 Rule In Cycling
What Is The 75 Rule In Cycling

Benefits Of The 75 Rule

The 75 Rule is a cycling interval-training method that has been proven to improve aerobic threshold and power output, while also increasing energy efficiency. It’s based on the idea of riding at a pace below your maximum effort for three quarters of a training session, with short bursts of harder intensity during the remaining quarter. This approach provides multiple benefits for cyclists looking to increase their endurance level and performance.

First, it helps riders build up anaerobic capacity by forcing them to push beyond their comfort zone in order to complete these higher-intensity intervals. As such, it can provide increased muscular strength and improved cardiovascular fitness. Additionally, this type of training can help boost overall performance as well as reduce fatigue over long distances or high-intensity rides due to its ability to train athletes more efficiently than other methods. Finally, the use of shorter intervals allows riders to maximize their time investment while still receiving significant gains in power output and aerobic threshold improvement — both essential components of successful cycling.

Overall, the 75 Rule offers several advantages when used correctly and consistently. With appropriate implementation, cyclists will be able to reap all of the benefits associated with increased endurance and peak performance levels throughout their rides.

Tips For Implementing The 75 Rule

The 75 Rule is an important rule to follow when cycling and training. It states that no more than 75% of your total weekly mileage should come from hard intervals. This means if you do 10 hours a week, 7.5 or less should be interval sessions. To ensure proper implementation of the 75 Rule, there are several tips cyclists can use for their interval training.

First, it’s essential to plan ahead and set realistic goals for yourself each week. Make sure you leave enough time in between rides for recovery and avoid overtraining by not trying to accomplish too much at once. Also, keep track of all your rides so you know how many miles you have ridden throughout the week. This will help you better gauge whether or not you are following the 75 Rule properly. Additionally, focus on quality rather than quantity during interval workouts; this will allow you to work smarter instead of harder while still achieving your desired results with less fatigue.

In order to maximize the benefits of interval training, it’s important to understand how best to apply the 75 Rule in your own routine as well as stay within its parameters. Doing so allows riders to get the most out of their cycling performance while also avoiding burnout due to excessive workloads and overtraining injuries. With these tips in mind, cyclists can effectively implement the 75 Rule into their regular training regimens and reach their full potential as they cycle towards victory!


As cyclists, we know the importance of interval training. The 75 Rule is an effective way to incorporate this type of training into our rides. Not only does it improve overall fitness and endurance, but it can also help us reach our goals more quickly.

When used properly, the 75 Rule can be a powerful tool in helping you reach your cycling potential. To get the most out of this method, I recommend focusing on proper form while riding and maintaining controlled effort during each interval. In addition, make sure to take regular breaks between intervals and stay mindful of how your body is feeling as you ride. With these tips in mind, you’ll soon find yourself soaring down the road like a speeding bullet!

Ultimately, with commitment and hard work, any cyclist can benefit from following the 75 Rule. So don’t let fear be your starting line; unlock your true power today by giving it a try! Just remember: keep pushing those pedals – success awaits!