Bike-Run Combo Workouts (Science That It Works!)
The Hickson Protocol
Are you new to training for timed runs while you prepare for military training? The Hickson protocol, published in the Journal of Applied Physiology, is a groundbreaking study that explores two major principles regarding aerobic fitness and training adaptations: the remarkable trainability of maximal oxygen uptake (VO₂ max) and the effectiveness of cross-training as an alternative to running. If you have ever been unable to run and had to replace all the miles with non-impact cardio options, this research and effective workout is for you. Regardless, adding in non-impact cardio options is always a smart move when setting running goals as an inexperienced runner, especially for timed runs, longer running / rucking distances, military training, and special ops selections.
About VO₂ max
While improving VO₂ max, or maximal oxygen uptake, does not guarantee you will be a faster runner, it is widely recognized as a critical marker of aerobic fitness. A high VO₂ max is important because it indicates that your heart and lungs are efficient at moving oxygen to muscles that need it, and it enables you to maintain a given speed for longer. It is great for timed run training.
Hickson’s study demonstrated that VO₂ max can be substantially increased with a training regimen that is both intense and frequent. In the protocol, subjects perform exercise six days a week for 10 weeks, alternating between running and cycling, with each session including intervals at near-maximal effort. This approach allows for all the cardio training needed to see improvements with half the impact. This model led to dramatic improvements in VO₂ max over a relatively short period (ten weeks), showing that the human aerobic system is highly responsive and adaptable when exposed to consistent, high-intensity stimuli.
Cross-Training: The Ideal Method for New Runners
A critical innovation of the Hickson protocol was its use of cross-training—specifically, alternating cycling and running workouts. The study found that cycling, when performed with sufficient intensity and frequency, provided a training stimulus potent enough to produce adaptations in VO₂ max comparable to those achieved by running alone. In fact, in ten weeks, the workouts resulted in a 44% increase on average. No longer do you have to hear the tired saying, “If you want to run faster, run faster.”
My experience that this method works was during the Third Phase at Basic Underwater Demolition / SEAL Training (BUD/S), where I injured my knee and was rolled from the class for 12 weeks. During that time, I biked every day, then added running progressively as I healed. My weekly 4-mile timed runs, which I resumed after returning, were two minutes faster than my previous average (26:30) in boots, pants, and on sand. This is where the three bike workouts originated. Check these out:
The bike workouts listed below are not your typical leisurely rides. They are designed to replicate the intensity of your running efforts. These workouts are intense, pushing your legs, lung endurance and muscle stamina to the limit. The result? You'll likely return to running faster than before you were injured.
Bike Workout No. 1 -- Tabata intervals: This interval works in segments where you pedal fast for 20 seconds, then easy for 10 seconds. Hold those intervals for however long your timed running event is. If you run 1.5 miles in 10 minutes, these intervals will last 10 minutes. However, take an easy five-minute rest (slow bike) and repeat the 10 minutes of the Tabata interval again.
Bike Workout No. 2 -- Bike Pyramid (increase resistance EMOM): For this pyramid workout, you start at 80 revolutions per minute at Level 1 on the resistance scale and keep it between 70-90 rpms the entire workout. Every minute on the minute (EMOM), you increase the resistance by one or two levels, depending on the amount of time you have. You can apply the Tabata interval for any cardio machine, but many have also used it for work-to-rest ratios for calisthenics and kettlebells.
Bike Workout No. 3 -- 100-calorie burnout set as fast as possible: This is meant to be a higher-intensity workout; it would be like a sprint workout if you were running. It is your job to go as fast as you can for as long as you can until you reach 100 calories. This workout/test estimates caloric burn, but it feels like you are timing yourself for a mile run. Typically, burning 100 calories on a bike or elliptical machine takes about the same time to run a mile fast with similar effort. This is one of those workouts that takes 5-7 minutes to bike. After you burn 100 calories, rest with easy pedaling for five minutes and do it again for a second set. If you have anything left in you, try for a third set after another five-minute easy period.
Hickson Protocol Work Out Details
· Frequency: Six days per week
· Intensity: Alternating days of running and cycling, each session including intervals at near-maximal effort
· Duration: Ten weeks
· Workout: Bike three days per week / Run three days per week (alternated each day)
Bike Workout: This is not an easy process, and it will require getting uncomfortable with your efforts. Not only will you build VO₂ max , but you will also develop mental toughness.
Repeat 6 times
Bike 5 minutes near max effort
- rest 2 minutes of easy biking
Tempo Run Workout: Run 40 minutes at the fastest pace you can maintain. Note how far you get. A Tempo Run is a threshold run, meaning you work hard to sustain a pace at a Rate of Perceived Effort (RPE) of 6-8 on a 10-point scale. Intensity matters when working to improve your VO₂ max and running speed/pace.
Hickson’s research established that VO₂ max is highly trainable with the right combination of intensity and frequency, and that cross-training is a legitimate and effective approach to improving aerobic fitness. Strenuous high-intensity training (bike/run combo) produces rapid and substantial increases in aerobic power (VO₂ max) in untrained individuals. However, you do not need to, nor do you want to, do this for more than a few months as over-training symptoms can occur in some participants.
Hickson RC. “Effects of a training program on aerobic power and capacity.” Journal of Applied Physiology 43(6): 928–933, 1977.
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Who is Stew Smith? Coach, Trainer, Author, Podcaster
I'm the former Navy SEAL that special ops candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession. See More at StewSmithFitness.com
Quick Summary: Here is a list of what we do at StewSmithFitness.com
(NEW - Consulting Call) - Need personal help adjusting workouts? Worried if you are on the right track? Let Stew help.
- FREE Fitness (all topics) / Mindset Articles and Workouts - Latest info on training for any goal! (over 1000)
- eBooks, Books and eBooks in PRINT (over 40 options)
- Spec Ops Swim Critiques on social media - YouTube, TikTok, Instagram
- Live QA / CSS Critiques Mon / Tues 9am (YouTube, TikTok, Instagram)
- Podcasts (over 200)
- Stew Smith Fitness APPs - Triad version, Pushup Push APP, Pullup Push APP, FBI workout APP
- FREE Navy SEAL Exercises Apps - iPhone, Android
- Membership Site - Get access to 100s of weeks of training programs and unpublished workouts we are currently doing each week. Constantly updated weekly with new articles, videos, and workouts of the week.
- Tactical Fitness Course - 80 minutes to learn how to get TO and THROUGH spec ops selection programs.
- Online Coaching - Get personalized programming designed for your goals, abilities, time per day, days per week, equipment/facilities...etc.
Dive deeper into Tactical Athlete training and mental toughness by exploring Stew Smith Fitness Programming for the Tactical Athlete online store. Uncover the strategies and techniques elite forces use to push past physical and mental barriers.
Visit https://www.stewsmithfitness.com now and equip yourself with the tools for success for many special ops-level selection programs in the military and police world.
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