Interval Training

What is Interval Training?

Interval training is a highly effective training method in cycling where intensive load phases are systematically alternated with recovery phases. This training form aims to improve anaerobic capacity, VO2max, and lactate tolerance. In professional competitive cycling, interval training is considered an indispensable part of competition preparation.

The effectiveness of interval training is based on the principle of supercompensation: Through targeted overload and subsequent recovery, the body adapts to higher loads and sustainably increases its performance capacity.

Physiological Foundations

Energy Provision During Intervals

During high-intensity intervals, energy provision occurs primarily through the anaerobic system. The body gains energy without sufficient oxygen supply, which leads to lactate formation. This metabolic load is the key to performance improvement.

Energy Systems Overview:

Adaptations Through Interval Training

The body responds to regular interval training with several physiological adaptations:

1. Increase in VO2max - Improved maximum oxygen uptake
2. Lactate Tolerance - Better handling of metabolic waste products
3. Capillarization - More blood vessels in the muscles
4. Mitochondrial Density - More "power plants" in muscle cells
5. Buffer Capacity - Improved neutralization of lactic acid

Interval Training Types in Cycling

HIIT - High Intensity Interval Training

HIIT refers to short, maximum loads with incomplete rest. This method is particularly effective for increasing anaerobic capacity.

Typical HIIT Structure:

• Interval: 30 seconds at 150-170% FTP
• Rest: 2-4 minutes active recovery
• Repetitions: 6-10 intervals
• Total duration: 45-60 minutes incl. warm-up/cool-down

VO2max Intervals

These intervals aim to train maximum oxygen uptake - the most important indicator of aerobic performance.

Classic VO2max Protocol:

• Interval: 3-5 minutes at 105-120% FTP
• Rest: 3-5 minutes (1:1 ratio)
• Repetitions: 4-6 intervals
• Intensity: 95-100% maximum heart rate

Threshold Intervals

Threshold intervals improve the ability to ride at the anaerobic threshold for extended periods - crucial for time trials and mountain finishes.

Threshold Interval Structure:

• Interval: 8-20 minutes at 95-105% FTP
• Rest: 5-10 minutes easy riding
• Repetitions: 2-4 intervals
• Total load: 30-60 minutes in threshold zone

Micro Intervals

Very short loads with very short rest periods - ideal for sprint and classics specialization.

Micro Interval Example (40/20):

• Interval: 40 seconds at 130-150% FTP
• Rest: 20 seconds very easy
• Repetitions: 12-20 intervals per set
• Sets: 2-3 sets with 5 minutes rest

Training Intensities and Watt Zones

Correct intensity is crucial for training success. Professionals orient themselves on FTP values and heart rate zones.

Optimal Rest Period Design

The rest period between intervals is just as important as the load itself. Active rest promotes lactate utilization better than complete rest.

Rest Intensity by Interval Type:

1. HIIT Rest: 30-50% FTP, very easy pedaling
2. VO2max Rest: 40-55% FTP, active recovery
3. Threshold Rest: 50-60% FTP, light load
4. Micro Interval Rest: 30-40% FTP, minimal intensity

Rest-to-Load Ratios:

• 1:3 (short rest) - Ideal for sprint intervals
• 1:2 (medium rest) - Standard for VO2max
• 1:1 (equal duration) - Classic for threshold intervals
• 2:1 (long rest) - For maximum intensity in HIIT

Weekly Planning with Interval Training

Structured weekly planning prevents overtraining and maximizes adaptations.

Example Week for Ambitious Riders (12-15 hours/week)

• Monday: Recovery - 1 hour Z1-Z2, easy spinning
• Tuesday: VO2max intervals - 90 minutes incl. 5x4min @ 110% FTP
• Wednesday: Aerobic endurance - 2 hours Z2, flat terrain
• Thursday: Threshold intervals - 90 minutes incl. 3x12min @ 100% FTP
• Friday: Active recovery - 1 hour Z1, very easy
• Saturday: Long ride - 4 hours Z2 with 2x20min tempo segments
• Sunday: Micro intervals - 2 hours incl. 3x(10x40/20) @ 140% FTP

Example Week for Professionals (25-30 hours/week)

• Monday: Recovery + strength training - 2 hours Z1 + 45min gym
• Tuesday: Double session - Morning 3h Z2, Afternoon 90min with 6x5min VO2max
• Wednesday: Long ride - 5 hours mixed intensity with hill intervals
• Thursday: Threshold intervals - 3 hours incl. 2x30min @ 100% FTP
• Friday: Recovery - 2 hours Z1, massage
• Saturday: Race simulation - 4-5 hours with specific intervals
• Sunday: Aerobic endurance - 5-6 hours Z2, easy pace

Periodization of Interval Training

Interval training should be periodized to enable continuous progress and avoid plateaus.

Macrocycle Planning (12 weeks)

Phase 1 (Week 1-4): Aerobic Base

• Focus: Aerobic endurance with first tempo segments
• Intervals: 2x per week, moderate intensity (Z3-Z4)
• Volume: 70% of training in Z1-Z2

Phase 2 (Week 5-8): Intensity Build-up

• Focus: VO2max and threshold intervals
• Intervals: 2-3x per week, higher intensity (Z4-Z5)
• Volume: 60% Z1-Z2, 25% Z3-Z4, 15% Z5+

Phase 3 (Week 9-11): Peak Form

• Focus: High-intensity intervals and race simulations
• Intervals: 3x per week, all intensities (Z4-Z6)
• Volume: 50% Z1-Z2, 30% Z3-Z4, 20% Z5-Z6

Phase 4 (Week 12): Tapering

• Focus: Maintaining form with reduced volume
• Intervals: 2x per week, short and sharp
• Volume: -40% total volume, maintain intensity

Avoiding Common Mistakes

Mistake 1: Too High Intensity Too Early

Many amateurs start with intervals that are too hard before a solid aerobic base is present. This leads to overtraining and stagnation.

Solution: Complete at least 8-12 weeks of aerobic endurance before intensive interval training.

Mistake 2: Insufficient Recovery

Interval training is highly demanding - too many hard sessions without recovery phases lead to performance decline.

Solution: Maximum 3 interval sessions per week for amateurs, at least 48 hours between hard sessions.

Mistake 3: Wrong Intensity

Too low or too high intensity misses the training goal. Many riders "ride in the middle" - too hard for base, too easy for intervals.

Solution: Polarized training: 80% easy (Z1-Z2), 20% hard (Z4-Z6), almost nothing in Zone 3.

Mistake 4: Monotonous Training

Always the same interval structures lead to stagnation and mental fatigue.

Solution: Vary interval length, intensity and rest duration every 3-4 weeks.

Specific Interval Training by Rider Type

Sprinters

Priority: Maximum anaerobic power and sprint duration

Key Sessions:

• 5-10 second all-out sprints with 5-10 minutes rest
• 30-second sprints for lactate tolerance
• Lead-out simulations: 3 minutes tempo + 15 seconds full gas

Time Trialists

Priority: Threshold power and aerodynamic efficiency

Key Sessions:

• 2x20 minutes @ 100% FTP in time trial position
• 3x12 minutes @ 105% FTP
• Long sweet spot intervals: 2x30-40 minutes @ 88-93% FTP

Climbers

Priority: Power-to-weight ratio and VO2max

Key Sessions:

• Hill intervals: 5x6 minutes @ 110% FTP
• Tempo change training: 20 minutes with 1min @ 120% / 2min @ 90% FTP
• Long climbs @ threshold intensity

All-Rounders

Priority: Balanced development of all energy systems

Key Sessions:

• Mix of all interval types
• Weekly rotation: VO2max → Threshold → Micro intervals
• Race simulations with variable intensity

Interval Training Throughout the Year

Monitoring and Performance Control

Successful interval training requires continuous monitoring of training load and adjustment.

Important Metrics

1. Normalized Power (NP): Better representation of physiological load than Average Power
2. Intensity Factor (IF): NP / FTP - shows relative intensity
3. Training Stress Score (TSS): Quantifies training load
4. Chronic Training Load (CTL): Long-term fitness ("form")
5. Acute Training Load (ATL): Short-term fatigue
6. Training Stress Balance (TSB): CTL - ATL = Freshness vs. Fatigue

FTP Tests for Progress Control

Perform an FTP test every 6-8 weeks to adjust training zones:

20-Minute Test Protocol:

1. 20 minutes warm-up with build-ups
2. 5 minutes all-out for pre-activation
3. 10 minutes recovery at low intensity
4. 20 minutes maximum power
5. FTP = 95% of 20-minute average power

Nutrition for Interval Training

High-intensity training requires optimal energy availability and recovery.

Before Training (1-2 hours before):

• 1-2g carbohydrates per kg body weight
• Easily digestible sources: oatmeal, banana, toast with honey
• 500ml water

During Training:

• 30-60g carbohydrates per hour for sessions over 90 minutes
• Electrolyte drink, especially in warm weather
• Gels before intensive interval blocks

After Training (within 30 minutes):

• 1g carbohydrates + 0.3g protein per kg body weight
• Recovery shake or meal with high glycemic index
• At least 500ml fluid

Indoor vs. Outdoor Intervals

Both training forms have specific advantages and disadvantages:

Indoor Training (Smart Trainer)

Advantages:

• Perfect control over intensity
• No traffic interruptions
• Weather independent
• Ideal for structured VO2max and threshold intervals

Disadvantages:

• Monotonous and mentally demanding
• No bike handling training
• Higher perceived exertion
• Missing cooling from wind

Outdoor Training

Advantages:

• More realistic competition preparation
• Better cooling and mental variety
• Hill intervals simulate race situations
• Bike handling training included

Disadvantages:

• Traffic and traffic lights disrupt interval structure
• Weather dependent
• Harder to maintain exact watt targets
• Safety risk at maximum load

Advanced Interval Methods

Sweet Spot Training

An efficient method between tempo and threshold - high training load with moderate recovery.

• Sweet Spot Definition: 88-93% FTP
• Advantage: Maximum "return on investment" - good adaptations without excessive fatigue
• Structure: 2-3x 20-30 minutes with 5-10 minutes rest

Pyramid Intervals

Variable interval lengths train different energy systems in one session.

Example Ascending Pyramid:

1min @ 120% → 2min rest → 2min @ 115% → 3min rest → 3min @ 110% → 4min rest → 4min @ 105% → 5min rest → 5min @ 100%

Example Descending Pyramid:

5min @ 100% → 4min @ 105% → 3min @ 110% → 2min @ 115% → 1min @ 120%
Each with 5 minutes rest between intervals

Under-Over Intervals

Alternating between sub- and supra-threshold intensity - perfectly simulates race situations.

Structure:

• 2 minutes @ 95% FTP (Under)
• 1 minute @ 110% FTP (Over)
• 6-10 repetitions without rest between under-over blocks
• 10 minutes rest between sets

FAQ on Interval Training

Last Update: November 11, 2025