In this post I break down how and when to do the sessions discussed with Tristan above.
Structured Interval Training: A Periodised Approach
What separates effective training from junk miles is structure: the right sessions, in the right sequence, at the right time in your season. Below, I break down each session with specific power targets, cadence prescriptions, and progression protocols—adapted for competitive cyclists at any level.
Before You Get Started
If you don’t use a power meter, be aware that both HR and RPE are likely to be influenced by external factors such as weather and levels of fatigue. Similarly, RPE and HR will increase during longer efforts as fatigue accumulates.
If goal events require technical skills, such as MTB, gravel racing or bunch riding, then it is recommended to train in these situations as much as possible.
If you are a well-trained athlete, at the end of a specific training block, you can consider adding a third hard session.
Leave enough recovery time (around 3 days) between the more intense sessions to maximise training stimulus and avoid overtraining.
Easier to Pace & Execute: (this is now my go-to recommendation) Two all-out 5-minute efforts with an 8-minute break. Take the average power and multiply by 0.75 to find your threshold power. Retest every 4-6 weeks during training blocks.
Neuromuscular Development
Build the foundation with low-cadence torque work. This phase aims to develop neuromuscular pathways and muscular endurance—a base-building block before higher-intensity phases.
Low Cadence / Torque Intervals
Neuromuscular pathways & muscular endurance
Execution
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Target Torque, Not Power
These intervals are performed to a torque value, not power. Select torque display on your Garmin or Wahoo, or calculate after using the formula below.
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Find a 6%+ Gradient
Best performed on a climb with a minimum 6% gradient. This allows you to maintain the low cadence without fighting the bike.
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30 Minute Warm-Up
Allow adequate warm-up time before the low-cadence efforts. Your muscles need to be prepared for the high-torque load.
Expect it to feel difficult — maintaining 55-60 RPM may feel awkward initially. You'll find it easier to hit the prescribed cadence as you progress through the training block.
Metabolic Development
Develop aerobic capacity with steady-state efforts just below threshold. This phase improves fat metabolism and lactate clearance.
Sub-Threshold Metabolic Conditioning
Aerobic capacity & metabolic efficiency
Execution
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Consistent Power Output
Aim for minimal variation in power throughout the interval. Smooth and steady is the goal—avoid surges and soft-pedaling. Choose routes without traffic lights or steep downhills.
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Controlled Breathing
You should be able to speak in short sentences. If you're gasping, back off the power slightly—this isn't a maximal effort, but it should feel like solid work (8/10 RPE).
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Progressive Overload
Weeks 1-4: Single interval, building duration: 20 min → 30 min → 40 min.
After 4 weeks: Progress to 2 × 20 min or 2 × 30 min with 15 minutes recovery between intervals.
Indoor or outdoor — this session works well on a turbo trainer where you can precisely control power output, or outdoors on flat/undulating terrain without interruptions.
Threshold Development
Two complementary sessions to build sustainable power at and around FTP. This phase develops your ability to sustain race-pace efforts.
Threshold Blocks
Sustained supra-threshold development
Execution
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Choose Your Duration
Pick either 3×10 minutes OR 3×15 minutes and commit to that duration for all three intervals. Don't leave it ambiguous—decide before you start.
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Find a Climb
This session is designed for consistent uphill gradients between 3-8%. The sustained gradient helps maintain steady power output and proper pacing.
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Even Effort Distribution
All three intervals should feel equally hard. If the third feels much harder, you started the first two too aggressively. This is supra-threshold work—it should hurt, but sustainably.
Without a power meter? Target RPE 8.5/10 during intervals. This should feel like hard, sustained race effort—uncomfortable but controlled.
Over/Under Intervals
Threshold tolerance & lactate clearance
Execution
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The Pattern
Each 10-minute interval follows this repeating pattern: 2 minutes at 95% FTP ("under"), then 1 minute at 110% FTP ("over"). You'll complete this cycle 3+ times per interval.
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Smooth Transitions
Don't spike power on the "over" surges. Ramp up smoothly over 10-15 seconds. The goal is controlled surges, not explosive attacks.
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The "Under" Is Not Rest
95% FTP is still working hard—you're training your body to clear lactate while maintaining near-threshold power. The discomfort builds as the interval progresses.
Race-specific fitness: Over/unders simulate the demands of racing—surges on climbs, covering attacks, then settling back to tempo without fully recovering. This is exactly what happens in competitive cycling.
High Intensity / VO2max
Push into the red zone with efforts above threshold. This phase maximises your aerobic ceiling and race-winning power.
VO2max Intervals
Maximal aerobic power
Execution
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Maximum Sustainable Effort
The target is the maximum power you can sustain for the entire interval length. If you can't complete all five intervals at the same power, you started too hard.
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Find Your Pace
The first interval is a calibration effort. Find a power you can repeat for all five intervals—it's better to be slightly conservative than blow up early.
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Maximise Time in Zone
The adaptation comes from time spent at VO2max, not peak power. Consistent, repeatable efforts trump one heroic interval.
Choose your format: 5×4min accumulates more time in zone but requires pacing discipline. 5×2min allows higher power but less total stress. Both are effective for VO2max development.
40/20 Microbursts
Repeatability & anaerobic capacity
Execution
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Progressive Overload
Start with 6 repetitions in week 1. Add 1 repetition per week until you reach 10 × 40/20 by week 4. This gradual progression allows adaptation while managing fatigue.
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Maximal Efforts, Not Power Targets
Each 40-second effort should be maximal—the hardest sustainable effort you can maintain for that duration. Don't focus on hitting a specific wattage; focus on genuine max effort.
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Incomplete Recovery by Design
20 seconds is not enough to fully recover. That's the point—you're training your body to perform repeatedly under accumulating fatigue, just like racing. If you find you can't complete the session, start with 40 seconds recovery and progressively lower to 20 seconds over multiple sessions.
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Find a Climb
The 3-6% gradient helps maintain consistent power output and prevents over-acceleration. Too steep and you'll struggle; too flat and power will fluctuate.
Race simulation: 40/20s mimic the repeated accelerations of criterium racing, covering attacks, and punchy climbs. The ability to go hard, recover incompletely, and go hard again is a race-winning skill.
Rønnestad Intervals
My go-to emergency race preparation session.
If you get a surprise call-up to an event, this is a good way to prepare at short notice.
A research-backed protocol developed by Dr. Bent Rønnestad for elite cyclists. Exceptionally effective for VO2max development.
Rønnestad 30/15 Intervals
Elite-level VO2max training
Session Structure
Visual representation of the 3 sets with 13 repetitions each
Execution
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True Maximal Efforts
Each 30-second interval should be a genuine maximal effort—the hardest sustainable power you can produce for that duration. This is not a percentage; it's all-out effort.
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ERG Mode Recommended For Indoor Sessions
The short intervals make this session ideal for a smart trainer in ERG mode. The trainer handles power transitions while you focus on pedalling through the efforts.
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Incomplete Recovery Is Key
The 15-second recovery is deliberately insufficient. You're training your body to produce maximal power repeatedly without full recovery—a critical race skill.
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Research-Proven Results
Studies show this protocol produces greater VO2max improvements than traditional long intervals, with subjects spending more total time at >90% VO2max.
Advanced session: This is for well trained athletes only. Please do not try this on a whim, or without a proper warm-up and experience riding at high intensities. Always train within your ability to maximise training benefits and avoid potential injury.
