Top Tips for Cycling Interval Training

Cycling Interval Training

When we hear about cycling interval training we often think of high-intensity riding that makes us breathe heavy and gasp for air. However, an interval workout more accurately describes the structure of a training…more than the intensity of a given exercise. An interval ride is structured in a way that describes the work (“on”) vs the recovery (“off”). So, it could look something like this:

After a warm-up and within an Endurance ride of 60-70% FTP, work in 2 x 20m Tempo efforts targeting 80-85% FTP with 5m easy spin in between. Complete ride with 50-60% FTP riding.

Here we have two twenty-minute efforts (work/on) with a 5 minute of easy spinning between (recovery/off).

All that being said, when we talk about high intensity interval training for cycling, we are most often referring to high(er) intensity workouts such as Vo2 Max Intervals, Threshold Over/Unders, Intermediate Sprint work, etc. For that reason, we’ll focus here on tips specific for interval workouts of the higher intensity variety.

Related reading: Complete Cycling Interval Workout Guide

Tip One: Organize Your Week

Cycling interval training requires both sufficient rest and recovery to execute optimally. For example, a week that has two interval days should be organized in a way that you are fresh enough to complete the demands of the workouts. Coming into a Monday interval-day after a long race on Sunday doesn’t set you up for success. The day before should be on the lighter side to allow for fresh legs to guarantee you can go deep and go hard. Push the interval workout to Tuesday. Then Wednesday becomes a critically important day of recovery in preparation for the second interval workout of the week.

Too often, we see athletes ride too hard between bike interval training days and aren’t able to complete the Thursday (or Friday) interval session due to residual fatigue from earlier in the week. Train on the lighter side to give your cycling interval training sessions the extra energy they require. A well organized week might be:

Monday - Light Spin
Tuesday - Bike Interval Day 1
Wednesday - Low Endurance
Thursday - Endurance with Openers
Friday - Bike Interval Day 2
Saturday - Off
Sunday - Long Cycling Endurance Ride

Tip Two: Train With Specificity

We’re all trying to get faster, and there’s a general approach to building overall race fitness. However, as our race season gets closer, our max interval training should address the demands of the race(s) we will be competing in. Let’s say you’re training for a road race with two five-minute climbs and one seven-minute climb. We can shape our interval workouts accordingly. A race-specific interval workout might be:

After warming up, get in 2 x 5m efforts targeting 106-120% FTP with 5m recovery between each effort. After your second 5m recovery, get in one last attempt of 7m targeting 106-110% of FTP.

Tip Three: Don’t Over-Do It

Max interval training should be done in “doses.” Most athletes can handle two hard interval rides each week (for a given block of training). However, I’ve seen athletes reap massive results with just one interval workout during the week. Some polarized training approaches can push three hard intervals days into a week. But again, the point is these need to be executed with intention and thought with the mindset that more is not better.

Tip Four: Loosen Up on the Bike Interval Training

Imagine the lone rider doing repeats up the same hill, bleeding out her eyeballs, suffering in solitude. Interval training doesn’t always have to be a solo endeavor pre-scripted and written out on our handlebars to ensure workout fidelity.

Grab a couple of friends and head out for a specific stretch of road and kill a group ride together. Try to beat each other up. Regroup. Pick out another route. Ride there casually together. Beat each other up again once there. Repeat.

Another way of breaking up the structure is to go Strava KOM hunting. We all seem to go a little harder when we’re chasing a segment. Pick out a route that includes 3-6 segments ranging from 3-8m in duration and go all out for your best effort. There’s plenty of intense interval work to be had in such a non-structured ride. This one is best to be done solo for appropriate Strava etiquette.

Tip Five: Don’t Quit (Too Soon)

Keep going! Intense interval workouts are not easy. They are as much psychologically challenging as they are physiologically challenging. Too often, we see athletes stop their workouts before completion. Massive gains in adaptation will occur from those last efforts. Make them count. Do them! There’s a “target range” we are shooting for when executing our interval workouts. For example, a Vo2 Max workout might include as the main work portion:

4 x 6m intervals targeting 345w to 365w with 6m recovery between each

We may see that athletes perform the first two intervals at 365w and 360w, respectively. Then on interval three, he looks down and sees he’s averaging 345w for the first two minutes and pulls the plug. He stops riding, thinking he’s going to fail the workout since his power is dropping.

Related reading: Struggling with Vo2 Max Intervals?

Keep riding! The prescribed range includes “fresh legs” (the high end of the range) and also a wattage that is very difficult but repeatable (the lower end of the range). Even if we fall a little below the bottom end of the range, keep riding. This is where the big gains are made. And the more often we can “push through” moments like this, the more capable we’ll be when handling tough situations in races.

Question or comments about this article? Reach out to me by email at craig@evoq.bike

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MiscCraig PolstonSeptember 27, 2021Comment