Structured hard efforts alternated with recovery periods to improve VO2 Max, anaerobic capacity, and neuromuscular power.
Interval training is the cornerstone of building top-end fitness. Different interval structures target different physiological systems.
VO2 Max Intervals (3-8 minutes @ 105-120% FTP) • Primary Target: Maximal oxygen uptake • Recovery Time: 50-100% of work interval duration • Example Session: 5x5min @ 115% FTP with 5min recovery • Adaptations: Increased cardiovascular capacity
Anaerobic Capacity Intervals (30sec-2min @ 120-150%+ FTP) • Primary Target: Lactate buffering, power above threshold • Recovery Time: Equal to work interval duration • Example Session: 8x2min @ 125% FTP with 2min recovery • Adaptations: Improved lactate tolerance
Neuromuscular Power Intervals (5-15 seconds all-out) • Primary Target: Peak sprint power, muscle fiber recruitment • Recovery Time: 2-5 minutes for full recovery • Example Session: 10x10sec max sprints with 3min recovery • Adaptations: Increased peak power output
• Fewer, longer intervals • Example: 4x8min @ Z5 • Focus on aerobic capacity
• Moderate duration • Example: 5x5min @ Z6 • Balance of all systems
• Shorter, sharper intervals • Example: 8x3min @ Z6 or 10x30sec all-out • Race-specific intensity
Teams like Soudal-Quick Step are known for their intense HIIT sessions during race season to maintain explosive power.
VO2 Max Builder • Structure: 5x5min @ 110-115% FTP • Recovery: 5 minutes between intervals • Estimated TSS: 70-85 • Best For: Building maximum aerobic capacity
• Structure: 8x2min @ 120-130% FTP • Recovery: 2 minutes between intervals • Estimated TSS: 60-75 • Best For: Race attacks and surges
• Structure: 8x20sec all-out efforts • Recovery: 10 seconds between intervals • Estimated TSS: 40-50 • Best For: Peak power and sprinting
• Structure: 3x12min (alternating 2min @ 95%, 1min @ 105%) • Recovery: 8 minutes between intervals • Estimated TSS: 80-90 • Best For: Race-pace variability
• 2x per week during build and peak phases • Sessions produce 60-100 TSS • Minimum 48 hours between hard sessions
15-20 minute progressive warm-up required before any hard interval work.
You can't raise your ceiling without high-intensity work. While polarized training advocates for mostly easy riding, the 20% hard work is what drives breakthrough performances. Intervals teach your body to buffer lactate, recruit fast-twitch fibers, and sustain power near your physiological limits.
Doing intervals when fatigued - quality matters more than quantity. If you can't hit your target power, abort the session. Also, going too hard on the first intervals and fading - pace them evenly. Finally, skipping the warm-up (15-20min minimum before hard efforts).
Pedaloom tracks TSS, power zones, and training load to help you implement these methods effectively.