Interval workouts are a fundamental part of any training program and critical for any athlete who seeks improved endurance and explosive power. Intervals can bring huge performance adaptations—but only if they are executed properly.
Need more help with your training? Talk with our coaches.
Pro mountain biker and coach Hannah Finchamp helps us field questions on time-crunched training, zone 1, interval design, and more.
We bring you our favorite conversations with exceptional guests from the worlds of physiology, medicine, nutrition, sports psychology, and, of course, cycling.
This workout focuses on acceleration, good form, and a strong leg drive to help build muscle strength and power.
Try out some muscle recruitment techniques to improve your neuromuscular development.
Head Coach Ryan Kohler, Coach Trevor Connor, and Chris Case field questions on how to best execute 4×8-minute intervals, tips on creating micro training camps, and much more.
Coach Ryan Kohler and Trevor Connor analyze climbing intervals at threshold, focusing on the importance of cadence and pace.
Coach Ryan Kohler and Trevor Connor demonstrate how to interpret pedaling cadence data and look for signs of poor workout execution.
In this final video of his “short stack”, three-part series, Dr. Stephen Seiler discusses some research studies that compare short interval and long interval training and how they impact endurance capacity in already well-trained athletes.
Dr. Stephen Seiler walks through some real-life short interval workout data to reveal some rules of thumb for how you can integrate these into your own training.
Coach Trevor Connor and Coach Ryan Kohler walk through their process for interpreting 5×5-minute interval workout sessions in TrainingPeaks.
Interval training sessions with repeats of 30:30s, 40:20s, and 30:15s have become very popular. How does the (endurance-trained) body respond to this type of high-intensity interval prescription?
Reducing cardiovascular drift and increasing fiber recruitment are key components of sustainability.
Trevor Connor revisits the fundamentals of aerobic versus anaerobic pathways, and helps us understand more advanced principles of interval training.
Our new Head Coach Ryan Kohler answers listener questions on weight loss, metabolism, mountain bike descending, and 5×5 interval workouts.
Why do we have rest periods at all? In this episode we dig into the details of this question, along with examining different interval types and the appropriate rest for each.
Listener Q&A on high intensity (HIIT vs. HIT), pyramid intervals vs. Tabata intervals, gut health, recovery, and CTL
Complex training prescriptions are becoming increasingly popular. Does it really need to be that complex? What do you gain from this complexity?
We discussed the overall polarized approach in episodes 54 and 51. Today, we’re going to talk about the other side: high intensity work.