LuftQuest

INTERVAL WORKOUTS

Hard bits, easy bits, repeat. The most effective training ever invented, and the least pleasant.

WHY INTERVALS WORK

You cannot hold a very hard intensity for long, but you can accumulate a lot of time at it by breaking it into pieces. Six times three minutes at VO2 max gives you eighteen minutes at an intensity you could not sustain for six — and it is that accumulated time at high intensity that drives the adaptation.

The three variables you control are the length of the work, the intensity of the work and the length of the recovery. Change one at a time.

THRESHOLD INTERVALS — RAISING FTP

SessionStructureTarget
2 x 2020 min on, 8 min easy95-100% FTP
3 x 1212 min on, 5 min easy98-102% FTP
4 x 1010 min on, 4 min easy100-105% FTP
5 x 88 min on, 3 min easy102-105% FTP

Aim for 40-60 minutes of total work time per session once you are established. Progress by adding time in zone before adding watts.

VO2 MAX INTERVALS — RAISING THE CEILING

SessionStructureTarget
5 x 33 min on, 3 min easy115-120% FTP
4 x 44 min on, 4 min easy110-115% FTP
6 x 22 min on, 2 min easy120-125% FTP
3 x 8 min micro30s on / 15s off x 10, 5 min easy130% FTP on the 30s

The last one — micro-intervals — lets you spend far longer near maximum oxygen uptake than continuous efforts do, because the short recoveries keep your oxygen demand high while your legs get a break. Vicious, and very effective.

OVER-UNDERS — LACTATE TOLERANCE

The session

3 x 12 minutes, alternating 2 minutes at 95% FTP with 1 minute at 105%, 5 minutes easy between blocks.

The "under" is not recovery — it is where you have to clear lactate while still working hard. This is exactly what happens on a rolling road or in a group ride, so it transfers beautifully to real events.

ANAEROBIC AND SPRINT WORK

  • 8 x 1 min at 130% FTP, 3 min easy between. For attacks and steep ramps.
  • 6 x 30s all out, 4-5 min easy between. Full recovery matters — these are quality efforts.
  • 10 x 10s maximal sprints, 3 min easy between. Pure neuromuscular power.

Keep these for the weeks approaching an event. They generate a lot of fatigue for a small aerobic return, so they are seasoning rather than the main course.

GETTING INTERVALS RIGHT

  • Warm up properly — 15 minutes minimum, including two or three short primers at above target intensity.
  • Start the first interval slightly easier than you think you can. Everyone over-cooks rep one.
  • Consistency across reps is the goal. A session where the last rep matches the first is a good session.
  • Take the full recovery. Cutting it short does not make you harder, it makes the remaining reps worse.
  • Stop the session if power falls more than about 8% below target. The productive part is over.

FAQ

How many interval sessions per week?

Two is the sweet spot for most riders. Three is possible for experienced riders in a short block, but not indefinitely.

Threshold or VO2 max first?

Build with threshold and sweet spot work early in a block, then sharpen with VO2 max in the four to six weeks before your goal.

Should intervals be seated or standing?

Mostly seated for controlled power. Standing for the first few seconds of a hard effort is fine and often helps you get up to target.

Why do my legs hurt more than my lungs?

Typically a target that is slightly too high, a cadence that is too low, or insufficient carbohydrate in the tank. Try 5rpm faster and a gel beforehand.

KEEP READING

PUT IT INTO PRACTICE

LuftQuest is a free indoor cycling app: pair your power meter, pick a structured workout and let a very opinionated coach keep you honest.

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