Interval Training For Cycling

Shockingly, I won’t even mention endurance rides in this blog post because so many of you are seeing the massive benefits of endurance rides and have truly implemented them into your cycling training diet.

Is interval training good for cycling? Definitely! These sessions focus on specific aspects of cycling, whether it be VO2Max, Lactate Clearance, or Anaerobic Capacity training and will definitely improve your performance.

The top cycling workouts to make you a stronger cyclist listed below are for those athletes that have a solid aerobic base and can execute intervals properly.

What does this mean? You can ride 2-3 hours at 70-75% FTP without needing to coast a lot and your heart rate isn’t skyrocketing into threshold levels.

If you aren’t there yet, I wouldn’t go full tilt on these cycling intervals. For newer athletes I sprinkle these in sporadically so that they know how to go hard and prepare them for group ride scenarios, but I mostly help strip down the garbage riding and help them build up properly.

Become aerobically fit first with your base miles, then add high intensity interval training for cycling.

All that said, these cycling interval workouts will help you ride with stronger riders, survive the surges that come in any aggressive cycling group ride or bike race, and will unlock new levels of performance.

How often should you do intervals in cycling workouts? One to three sessions per week will be all that you need. The more advanced cyclist can handle bigger training loads, but more training is not always better.

Cycling interval training for beginners should start with no more than 2 interval rides per week. Focus on controlling the power in the correct zones, executing them very well, and keeping them relatively short (ie 3 x 15m intervals that you read about might be better suited as 3 x 10m to start). Also, focus on riding more endurance in zone 2, as this is the foundation of all of your training.

Here’s an older video that still has some relevance: Top 3 Cycling Workouts.

Cycling Interval Progression

As your body becomes adapted to a certain interval workout, you will need to find ways to progress the challenge of your intervals to continue to get stronger. Interval progression is so interesting to me because of the myriad of ways we can attack it. I think we need to own the situation as athletes to help our coach better dial it in. Should I add more watts, or more time next time? Let’s discuss!

4 x 8 minute

4 x 10 minute

3 x 15 minute

2 x 20 minute

This is what progression used to look like. Surely, you’ve correctly assumed those are FTP intervals.

What’s missing? Ah, rest duration.

What can we change in each interval:

Intensity: the watts
Duration of Each Interval: the 8, 10, 15, 20, etc
Duration of Total Work: the total time of “work” (notice the 4th is actually less total time versus the third, but the 2 individual efforts are longer than the previous…is this wrong?)
Rest Duration: how much rest between each
Reps: how many times we do each one (clearly these don’t “progress” in this instance) but could if we kept duration the same.
Timing: When do we do these? Fresh, or late in a ride?

What are we looking to achieve with interval progression?

More time each week (either total time or longest length of interval)
Lower RPE for same watts and same duration
MORE WATTS (just felt like that need capitalization)
Lower HR for same watts (ah but HR can be fickle, so really need to be precise here)
More reps
Less rest
Many variables that we could pick at to show progress
Same watts but under more stress/fatigue/later in the ride

What’s Going On?

The first cycling workout signals to the body: “hey there’s a new stimuli”…then you introduce a similar stimuli after you get the initial response, to get more of a response. Finally, when you’re used to it, you need to change the stimuli! (This is a great time to switch from steady state to over unders, or add some different VO2Max training, or it’s time to GO RACE!)

Where do we start? MOre Watts or Duration?

Who is to say 4 x 8 is the right interval length to begin with? We could argue that longer and easier: 4 x 15m @ 90% FTP is the starting point, and build UP to 4 x 8 minute @ 110% FTP

Others are focused on building duration of same watts!

Progress time in zone and then power, or progress power and then time; neither is right or wrong, and both have their place. Most importantly, athletes mentally react differently to both scenarios! What is going to work best for the athlete?

If someone has already trained at the target wattage before, I’d start there and extend time.

If we are trying to bring the watts to a new level, building up like the first example might be better, or even shorter durations, like 6 minutes to give them the confidence that they can do it, and then crank out the 8 minute efforts.

Sometimes this is just a mental mind trick, but that is a huge component to interval training.

Biking Interval Training: Cycling Workouts to Make You Stronger

Below we have outlines some of the most effective cycling intervals. These ones are tough, but with great pain comes great gain (and race wins!)

How long should cycling intervals be? It depends. Anaerobic intervals are 30-90s. VO2Max Intervals are 3m-8m. FTP Intervals are as short as 6m and as long as 1 hour. It really depends on what you are trying to accomplish with the interval set, your experience, and your strengths and weaknesses!

Threshold Bursts and Over Unders

Prerequisites for Threshold Bursts: You need to be able to handle tempo burst workouts (same as below but sub 88-92% FTP in for 98-105% FTP) and you need to be able to ride at 100% FTP for 8-15m.

Sounds simple enough, right? Ride at threshold and burst?

Here’s the actual write up that we put into TrainingPeaks for our athletes.

4 x 8m @ 98-105% FTP with 10s BURST OF 120% every 2m. 8m recovery between sets

You eventually want to graduate the time out longer, to 4 x 10 minute, 3 x 12m, 3 x 15m, 2 x 20m, etc etc. 1 x 60 isn’t that fun, but if you can do it in training, imagine what you could do on the battlefield!

Another slightly different variation is Over Unders, where the “over” is a longer duration than a burst in my opinion.

If you want to read more about Lactate Clearance Intervals, aka Over Unders, check out this blog post.

Execution is key for interval bike training, and we’ll look at that below.

Everyone can burst, it’s not that hard going harder, but the burst makes most people explode. THIS EXPLOSION is what we are training to avoid, so it is CRUCIAL that you train to come immediately back into threshold.

Take a look below: the BLUE ARROWS are well executed, whereas with the RED ARROWS I’m letting my power dip a little too much. This is complete nitpicking, but maybe that’s why I’m still getting faster at age 41!

get your free power file analysis

A lot of athletes will initially let power fall all the way to zone 2, but after some training sessions they get much better at it and are better equipped to handle the surges that come in a race or when riding with stronger athletes.

If these are too difficult, work on the alternative workouts below and then come back to these in 6-9 weeks.

Alternative Workouts: Tempo Bursts, Threshold Intervals.

VO2Max Cycling Training

Prerequisites: not many, as long as you allow sufficient recovery time if you are a newer cyclist with less than 15,000 miles in your legs.

Check out this article on VO2Max Intervals.

Why do VO2Max cycling workouts?

These cycling intervals will give your FTP room to grow! A lot of cyclists are doing a ton of sweet spot in order to boost their FTP, but they never give Max Aerobic workouts a shot. While Sweet Spot workouts will help you get aerobically fit, it’s the VO2Max that will truly push out that FTP ceiling.

Also, VO2Max workouts will help mimic the intensity that comes with racing or hard group rides. You’ll be better prepared for those sustained surges where you see other riders falling off the back. DON’T GET DROPPED THIS YEAR!

You want to achieve 12-25 minutes of time in the VO2Max zone depending on where you’re at in your training.

If you’re just starting these intervals, do some 4 x 3 minute @ 120%. Eventually grow the time and intervals out towards 5 x 5 minutes, which would be 25 minutes at Time in Zone.

If you have WKO, you can also look at the 95% VO2Max metric, aiming for 12-15 minutes at time above 95% VO2Max to get the most adaptations. You can go for more, but it might not be physically possible just yet.

Since it takes you almost one minute to reach 95% VO2Max (the panting), if you have a 5x5 minute set, you’re going to hit a max of about 20 minutes of 95% VO2Max. This is a hard workout!

Alternative Workouts: I wouldn’t really say there are any. You need to learn to GO HARD and hold that power in order to ride and race in cycling. DO VO2MAX!

If you struggle with these intervals, check out our review on the Airofit breathing trainer, which has been helping me with hard cycling interval sessions since 2019!!

Related Post: VO2max for Cycling

Intervals 1-3k Kilojoules Into Your Workout

Prerequisites: You want to be able to complete most of your workouts that you are going to attempt deep into a session well before you start adding fatigue to the equation.

Why would you do biking interval training when tired, 1,000 to 3,000 kilojoules into a ride? These are systems that you want to be able to execute on late in a race or fast group ride. It’s not the person who is the fastest when fresh who wins the race, but the rider who can produce the best numbers at the end when everyone else is tired.

If you’re a sprinter, do sprint workouts fatigued.

If you’re an escape artist, work on hitting threshold efforts with a reduced bunch sprint at the end.

This assumes, as the prerequisites state, that you’re already peaking out your top sprint watts or have done big threshold blocks. If you can make raw wattage improvements, make those first, and then come back to these more advanced sessions.

These types of workouts were key to my success at Tour of Southland in New Zealand in 2019. I’ll definitely be adding these to my diet as summer rolls in and I have my eyes on some A priority races.

Rest Reduction Intervals

We’re always talking about progression in terms of watts, duration, and performing these deep in the ride (KJ deep mentioned above). Rest reduction is rarely talked about, and when it is, it’s presented as: I’m doing 3 x 15m FTP intervals. To make them harder, I’ll reduce rest from 10m to 5m.

We’re using the reduced rest to perform under fatigue, but if you flip it, you can use reduced rest over a block to increase watts! Here’s how:

6 x 6 Reduced Rest for a 30 Minute Power Increase

You can manipulate the numbers to go after a 20m increase, 40m, etc! I’ll use 30 because it was personal to my example and increasing 30 minute power is a great idea.

After a few blocks of VO2Max and getting myself race ready for a big race, I noticed my mFTP had dropped and I had a harder time railing long efforts. Hey, I turned that dial.

I really wanted to dig more back into this, but with the southern heat, longer cycling intervals were hard. I started waking up earlier to beat the heat, but also decided to remove rest.

I would ride 6 x 6m below my 6m 90 day best power with 4 minutes “rest” at 75% FTP. My 6m best was 469W, so I took 85% of that, because remember, we aren’t really getting rest between these intervals.

The next week I would reduce the rest to 2 minutes.

Then, I’d do 1 x 30m, hopefully at a new max wattage. I was hoping for a 20W increase

I increased my 30 minute power by 38W, and mFTP went up to 403W!

Check out the video below for full details, but removing rest helped me mentally get accustomed to riding hard, above my current FTP, getting a little recovery at endurance pace (not really true recovery, and hitting it again!)

If you’d like to see a video on Rest Reduction Intervals, you can find that here.

Let’s take a minute and talk about execution.

Talk to a Cycling Coach

Cycling Burst Workouts

Start with tempo… 3 x 8 minutes at 88-90% FTP, with a 15s kick to 120% FTP every two minutes.

Elongate these cycling intervals out to however long you can ride tempo for. 2 x 20m, 2 x 30m, 1 x 45m, etc.

Sweet Spot bursts: same concept, except instead of tempo at 88-90%, ride at 92-94% and then burst. These aren’t easy! BUT SO FUN because you’re flying down the road!

Read for some cycling Threshold Bursts? Same concept, but ride at 98-105% FTP and then burst to 120%. These are hard, but they are a great FTP builder before you start smashing VO2Max interval blocks, and they will help you ride with people faster than you!!

Next time the strong riders burst and surge hoping to detach everyone, be one of the riders that sticks with the group!

Many times, it’s surviving the first bunches of surges where the strongest riders just want to jettison the weaker ones and whittle the playing field down. Only then, does the racing and tactics start.

Executing Bursts In Cycling Workouts

How many athletes do you see get dropped every time the surges come?

Burst workouts are a great workout to have in your cycling diet.

The bursts help you adapt to having to go out of one zone that is moderately intense, and surge, just like a bike race or group ride would do, but then give you the ability to fall right back into pedaling the bike.

You stay connected to the fast group, whereas others start to get gapped off, and then have to burn a match to get back on.

Having this capability allow you to ride with faster riders, and stay up towards the front.

One thing to note: it’s not the burst that is hard. All of us can ride at tempo or even threshold and sprint for 15 seconds at 120% FTP.

The hard part is going from 120% FTP back into 90-105%!! Watch the video, and I’ll highlight some files that show this.

Take a look at this video so you can make sure you're getting all of the benefits from threshold bursts so that you're next cycling burst workout is optimized and as successful as possible.

Common Cycling Burst Errors

Watch the video, but yes, we all feel mighty and strong in the first few bursts. Do not exceed 120%! That is not the point of this workout. If you can hit 120% for 20 minutes of bursts, GO LONGER.

Biggest error, is as mentioned, is not falling right back into the power zone that you just left. Focus on dropping the watts in a smooth manner.

Focus Paints Success.™ Execution of workouts is key! Get that extra 1% optimization of your time and intervals.

And yes, taking any and all kudos that you’re willing to share!

Cycling Cadence Drills

Whether you are you taking part in a weight training program for cyclists and have seen these cadence drills paired with big lifts, or if you are just looking for good workouts to do on the trainer when cycling through the winter months to keep the brain occupied, cycling cadence drills can both increase your performance and make the trainer more tolerable!

It’s time to build up that neuromuscular cycling power off of the bike!

I’ll be the first to admit that I don’t love the high cadence drills, and probably do don’t do them often enough (cue: this is reason 7 why I have a coach myself: make me do the things I don’t naturally want to train).

It took me a while to come around to actually doing them. Why? They just weren’t that fun. I’m a watt geek and focusing on cadence didn’t seem that important….until I did them consistently, and started to see the gains I could make in leg speed and being able to turn over a really high gear!

Low cycling cadence workouts, or high torque, are the muscle tension intervals that we’ve previously described. These grinding time efforts work on the torque needed to push big gears later in spring and summer!

High cadence cycling workouts are spinning at 105-115 RPM. This is harder than it sounds in my opinion! Especially as the workout progresses. These will improve your leg speed and have your neuromuscular connections firing. The biggest anecdotal aspect of these is that when you go back to your normal, self selected cadence, it feels easy.

We don’t beat cadence drills to death. While they’re mostly prescribed during base season with strength training, there can definitely be benefit to utilizing these year round if you respond in a positive way to them.

Check out this video on Cycling Cadence Drills.

Related Post: Neuromuscular Training for Cycling

High Torque Cycling Intervals

High torque intervals (or muscle tension intervals or low cadence work) are a great resistance workout that you can do any time during the year, and it really changes things up for you if you are stuck on the trainer, keeping it fresh and fun.

More importantly, these exercises strengthen all of the stabilizer muscles throughout your legs, making you less likely to injure a ligament or tendon. These intervals are like lifting weights on the bike.

The biggest benefit of these is the ability to have an increase of your FTP when you ride at 95-98% FTP in a low cadence. Start around 60-70 RPM, and when you’re comfortable there, move it down towards 50 RPM.

Aside from injury prevention, you will also get stronger legs! Stronger legs means more watts, which means more speed.

I hit up my third session of high torque intervals today. I often use a histogram of 5-10 RPM buckets to see how I performed the session.

I’d really want more time below 65RPM, but being in Florida and on my gravel bike, this is how I’m making do.

These are great on the bike workout when you’re going through an Adaptation phase for lifting.

To recap, make sure you progress in terms of duration and lowering the cadence.

All you have to do is put yourself into a gear that is slightly too hard versus your normal pedaling style….so 60-65rpm, and do 3 sets of 6 minutes, focusing on making smooth circles. Recover in Zone 1 or 2 (0-75% FTP) for the same duration before moving on to the next interval.

Make sure that you really focus on the form and push and pull on the pedal. If you have any knee pain, stop. Once you can complete the 6 minute intervals, you can move on to the following sequences: 3 x 10 minutes, then 3 x 12 minutes, then 2 x 15 minutes, and 3 x 15 minutes.

You can also do these when you are on a fartlek cycling ride. A fartlek ride is one that consists of a little bit of everything, so throws these into the mix when the road has a slight hill, and mash that big gear. Freestyle MTI’s will build strong, lean legs.

Spinning Is Winning; Right?

Another thing to consider: there are articles out there showing how amateur cyclists tend to pedal TOO FAST in order to maximize performance. The data is relatively new, so you’ll have to dig on your own, but scientists are saying we’re selecting cadences too high!

Everyone is obsessed with 90 RPM, Spinning Is Winning. But, if it’s not natural to you, I wouldn’t recommend it.

Also, have you ever seen the cyclist that is getting dropped and his legs are just FLAILING ALONG trying to catch back on. My man, SHIFT INTO A HARDER GEAR!!!!

Spinning isn’t always winning.

Use these High Cadence and Low Cadence drills to ride at a quick clip all year long and have legs that shred.

Check out our training plans

How Long Should Cycling Intervals Be?

"Do I really have to do intervals that are longer than 20 minutes?"

Of course, the answer is it depends, but a lot of people have now downloaded wko5 or messing around with it and they see Optimized Intervals.

They see extensive aerobic or intensive aerobic and they look at it like “3 by 30 something minutes, do I have to do that?”

Possibly! It’s really helpful to be able to peg some high aerobic or threshold watts for long durations of time, and in theory work on Lactate Shuttling and Lactate Clearance. The one thing that I’d warn against doing too many of these intervals is that it’s easy to keep gritting your teeth and training to “beat the WKO algorithm”, instead of making your gains and attending to your other training needs: VO2Max training, possibly anaerobic bike workouts, or maybe even Supra Threshold work (shorter and harder FTP intervals).

Don’t ever just train to beat the algorithms.

So yes, the race specific answer regarding interval duration length is: yes, for some we need to do longer than 30 minute intervals, and no for others. Race specificity is one big thing, but we'll get into that.

Where Are You In Your Training Cycle?

If you're doing base miles and you're looking to do some extensive aerobic work and you're riding below FTP, you're pushing your time out towards your time to exhaustion, or TTE. In this case, you want to be doing those longer intervals, especially if you're only riding tempo wattage.

There's really no reason to make tempo rides into intervals like 4 x 10 minutes unless you’re new to cycling, or in your first year of real training.

Instead, just go out and ride Tempo, and you're going to see yourself doing 45 minute "intervals" very soon.

If you're riding with your friends during base miles, just really try to be that person who says, "Hey, let's really pedal this time,” even if we're chatting. Let's ride.

As you do sweet spot intervals, those are going to be harder, and while you might be able to just go out and crush some long ones, I’d recommend that you build up to that, and make sure your execution is spot on.

Start with 4 x 10m, 2 x 20m, and move out towards 1 x 40m. Those are big jumps but you get the point. You want to try to get close to around 150- 200% of your TTE, but that's definitely category dependent and I honestly don’t focus on that too much; I simply bring it up as there are examples on the internet stating that, and I have no issue with it.

Building FTP

If you're trying to build FTP and you're doing 2 x 20m or 2 x 25m, you still want to go out to 40 minutes, 50 minutes, and maybe even an hour! That is just really building aerobic power.

If you're going to spend the time going through an FTP block, do it the right way and really do those intervals; you have to muster up the motivation and we'll talk about that. If you're not motivated to do it, you're not going to do it well, so don't spend your time doing it.

If you want to build your FTP and you want a bigger engine, which is a good thing to have, then say "hey, in this block when I have these longer intervals scheduled I'm going to Buck up and I'm going to do it!!!"

So yes, you do need to go longer than 20 minutes.

Using Algorithm Based Coaching Methods?

If you're coaching yourself or working with a coach that uses WKO, the algorithms that run the Power Duration curve need to be healthy, and there's a whole WKO webinar on how to maintain a Power Durations curve.

It needs longer duration efforts (up to 40 minutes minimum) to provide you with accurate output data, so if you're basing your training on any WKO metrics (FTP, FRC, optimized intervals, etc etc), you need a healthy curve. I do agree that there should be some shorter durations available, because where I live in the mountains in North Carolina, it’s hard to find stretches of road that long without a major descent involved.

My last video talked about that you still need to double-check the work of the computer because you don't necessarily want to base your intervals off of just optimized intervals.

But yeah, you need a healthy curves so do longer intervals.

Then you can ask yourself: Why does this matter to me?

What Type Of Bike Racer Am I?

If you are gravel racer, you might really benefit from going long, since there's very little ability to coast behind someone else and save watts.

You're forced to pedal more, and you’re forced to stay on the gas more.

It's very interesting: look at your best 20-minute time during a hard gravel race, and there’s a good chance that it's going to be chopped up with lots of VO2max efforts and really more of a “normalized power best 20” than a best 20 minute effort that you might see in a road race. Make sure you’re training reflects this!

That said, there is a lot of pedaling in gravel racing that's continuous, so you want to do it!

If you never pedal half an hour, it's going to be hard to do well in gravel.

If you're a road racer and you think you're riding off the front or anything like that, or going in a long break, you need to be able to pedal for a long time.

So yes, you need to do those longer interval efforts of Intensive Aerobic durations.

Ask yourself:

Is It Race Specific?

When do you NOT need to do longer interval efforts?

A lot of our races as amateurs have 10-15 minutes sections where it goes really freaking hard, then sits up a bit. Then it goes really freaking hard again, then sits up. You need to survive this areas of supra-threshold riding and VO2Max efforts, so that's what you probably need to focus on more than a long 30-40 minute interval when it's Race season.

This does not mean just having one or two really hard efforts that make your Power Duration Curve Profile look really good. It means having repeatability in the legs!

When we shift to racing and high-performance intervals, I push people to really ride more at suprathreshold, 105% FTP, 108% FTP. Go where it's uncomfortable for as long as you can; these might be 8, 10, 12, 15 minutes efforts.

While repeatability is key, make sure that you're going out and knowing what your Max wattage is so that you can gauge how repeatable you need to get.

I know, we need both, it’s annoying, but this is where the art of coaching yourself comes in to play.

There is a lot that goes into being a successful cyclist; there is no prepackaged formula; the formula to winning plus your fitness is always changing; that’s what makes this game so fun!

We know that intervals and the work has to be race specific, but most of us are racing people that are faster, so let’s touch on that specificity.

You need to push harder than your threshold most likely at many times in the race to make the break or to ride in the break. So really at that point in time, focus on the race specific intervals.

It doesn’t have to be complicated though. Threshold Bursts are one basic workout that I touched on above. Those are going to be massively beneficial if we're talking about racing up with people that are faster, because those faster people are forcing us to Surge out of our FTP Zone, our comfort zone, where we are drilling it and you have to go harder.

You have to go do VO2max and then you have to be able to come back down to threshold! Not easy, and that’s why it’s HARD to ride with faster riders! It's a really good basic workout that's going to help you out.

So again, that doesn't have necessarily be a 40-minute threshold burst. Start with 10-15 minutes, but grow as a cyclist, even when you're being race specific.

So you're increasing power, increasing duration, decreasing the rest between the intervals, and the one that I love that is not talked about a lot, do it under do it under some KJ's. Go out and ride 1500 KJ's, or kilojoules, and then do your intervals.

So lastly, race specific, ask yourself, if you're saying, “hey, maybe I need to do this 40-minute interval.” Is it a 40 minute interval that you really need to do or do you need to be able to repeat 10 minute intervals for the bike race coming up?

Mental Motivation and Stimulus Changes

Small wins

How we mentally approach these is one big reason why my athletes have SOME sort of intervals starting in base season. It feels REALLY GOOD to tick off some efforts.

There are aerobic benefits to tempo work, but also, seeing early A+ reports of moving through 30-60 minutes of 90% FTP FEELS GOOD.

It’s physiologically good for us and we start building for the harder training down the road.

Hitting homeruns on the tempo and low threshold work makes tackling the FTP increases more mentally and physically possible! Set yourself up to win.

I agree, we don’t want to do too many of these (like 3x a week or turning every endurance ride into Tempo), because it can overstress the body and reduce our aerobic endurance training, which is equally as, if not more, important!

Harder is not always better!

Athlete Motivation for intervals

So think about that and then the last two things: athlete motivation.

If you're not motivated to do this, you're not going to do it well. Your time might be spent in another area but you really need to ask yourself as a racer:

Do I need this skill to win the race that I really want to win?

If you're not willing to do the work that is required to win the race that you want to win, you need to pick a different goal! it's just as easy as that.

Longer is often better and I understand that it's not the most fun thing to do for all of us, but if the race requires that you really got to go do it and find a way to be motivated. The motivation is huge.

training Stimulus change

Lastly, when you do commit to doing these, don't do them for 8 weeks straight; change of the stimulus is crucial, mentally but also physically. Tim Cusick in one of those same videos talks about how we get the most Bang from the first six to eight workouts in a cycle, which anecdotally definitely seems true.

You can probably notice in your own training; by the third week, if you've gone hard enough, you probably not reaping much more from that same physiological system in the block.

Sometimes I even switch gears if I've done six hard sessions and I'm getting tired, but I want to finish out the last few days and I'll just ride miles because riding your bike is a good thing; it also then make me tired enough that I really want to have the rest week.

I rest, I absorb all the training and I come back stronger.

So just remember: motivation and stimulus change is super important. Don't just hone in on one thing that’s working or worked in the past and do it over and over and over again.

So do you need to go longer and long? Yes.

Do you need to do all the time, No.

Not really during the race season unless it's very specific, and then you know as you're growing as a cyclist, if the 40 minute is too hard at first, insert some little 1-2 minute breaks in there for the mental freshness and then slowly remove them.

Be increasing power, increase duration, reduce rest, and do them under KJ's.

Please bookmark this page for your future training and share it with a friend!

Thank you!

If you need help with cycling coaching, email me and Let’s Get Faster!!!

email brendan

EVOQ Training Plans

Check out our coach built training plans.

Training Plans

Interval Bike Training and Workouts for Cycling