Interval Workouts

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.

Dr. Stephen Cheung attempts to answer the question of whether it’s productive to incorporate intensity into an endurance ride.

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.

Control heart rate and manage your effort with a focus on breathing and cadence. This workout builds on the previous weeks of tempo and lower cadence riding.