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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HIT has many proven benefits and several big limitations. Trevor Connor explores how HIT works, its effects, and the most effective high-intensity interval workouts you can choose for specific gains.
High-intensity training offers many benefits. It also has limitations. We explore just how much HIT work you need to perform at your best.
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 are a fundamental component of training. They enable athletes to add intensity in a controlled manner, and target specific energy systems.
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.
Former Fast Talk guests including Ted King, Lindsay Golich, and Kristin Armstrong discuss their favorite workouts and their benefits.
Dr. Stephen Cheung attempts to answer the question of whether it’s productive to incorporate intensity into an endurance ride.
We review four recent studies from the scientific literature, addressing the hypotheses, methods, and conclusions of each to give you a greater understanding of the latest findings in endurance research.
In this workshop, Dr. Stephen Seiler dives into the specifics of a famous Mat Hayman training session and also discusses how to “measure” high-intensity repeatability.
Ryan and Trevor tackle questions on how running can be used in the base season, recovery for time-crunched athletes, the complexity of workouts, pre-race meal planning, and much more.
Coaches Trevor Connor and Ryan Kohler discuss the science of a pre-race warm-up routine and demonstrate how Trevor prepares for time trials.
These “on/off” style intervals will help you push top-end power and cardiovascular adaptations.
Coach Ryan Kohler demonstrates ways to train maximal force production, or torque, on the bike.
One of Coach Ryan’s favorites, these four-minute intervals at 90-95% maximum HR with three minutes rest are simple yet effective.
Batman Intervals will help you get better at riding comfortably at variable intensities, paces, and lactate levels.
Dr. Stephen Cheung discusses a study comparing steady-state versus fast-start intervals, then uses Xert software to model how a fast-start interval can be much more intense.
This over/under interval workout will build aerobic capacity while improving movement economy through changes in cadence.
Are you ready to suffer? Join us for a climbing time trial up the infamous Alpe du Zwift during which we’ll execute an FTP test.