Interval Workouts

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.

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5x5 Intervals

5×5-Minute Interval Execution

Coach Connor details the best practices for 5x5-minute intervals, from their physiological benefits to how and why you should do them. INCLUDES downloadable .fit file.
4x8 Interval Execution

4×8-Minute Interval Execution

Coach Connor details the best practices for 4x8-minute intervals, from their physiological benefits to how and why you should do them. INCLUDES downloadable .fit file.
Lone cyclist training on empty road

Your Guide to High-Intensity Training

High-intensity training has many proven benefits, and several significant limitations. We explore the science of HIT, and suggest the most effective high-intensity intervals.
Cycling Interval Training Pathway - Fast Talk Labs

Cycling Interval Training Pathway

Interval workouts are a fundamental part of any endurance training program. Learn exactly what intervals are, why they are so important, and how to properly execute interval workouts with the help of Sebastian Weber, Neal Henderson, and Dr. Stephen Seiler.
intervals 101 with Ryan Kohler and Trevor Connor

Intervals 101

Intervals are a fundamental component of training. They enable athletes to add intensity in a controlled manner, and target specific energy systems.
All About Interval Execution

A Deep Dive on Interval Execution

Learn how and why you should select certain intervals, how to integrate them into your training plan, when to do them, and how to properly execute them.