Mixed
Short-term (3 weeks) high-intensity single-leg cycle training elicits greater improvements in skeletal muscle oxidative potential (COX II/IV) and glucose transport (GLUT-4) compared to double-leg cycling, despite similar performance outcomes.
If you have access to a specialized cycle ergometer with a counterweight system, try single-leg intervals. Perform 3 maximal 4-minute intervals on one leg, rest 6 minutes, then repeat on the other leg. Do this twice a week for 3 weeks. You may see better improvements in your muscle's ability to use oxygen and process glucose compared to standard double-leg cycling, even if your race times don't change immediately.
We conclude that short-term high-intensity single-leg cycle training can elicit greater enhancement in the metabolic and oxidative potential of skeletal muscle than traditional double-leg cycling.
Why this rating
Randomized crossover design with trained subjects, but small sample size (n=9) and short duration (3 weeks).
Source
Single-leg cycle training is superior to double-leg cycling in improving the oxidative potential and metabolic profile of trained skeletal muscle
Chris R. Abbiss et al. · Journal of Applied Physiology · 2011
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