Which is the better training protocol: 2x20' at FTP with 10' Rest Between Intervals (RBI) or 4x10' at FTP with 5' RBI?
Are there benefits to doing longer intervals, or is the total time at spent at FTP really the most important measure?

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The more you suffer, the closer you get to transcendence.
It's not the mountain you're climbing, it's yourself. If you don't want to know, stay at the bottom.

for me its 2x20 at FTP. I'd keep the 4x10 for a bit above FTP intensity. I dont particularly like 10min intervals near FTP, personnaly. They are not long enough to ellicit L4 adaptations, from what I've read.

Of course a bit of variety cant hurt.

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Are you doing them at 100% FTP or something like 95-100%?

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I like Spanish bikes and cars. Riding an Orbea Orca and a Seat Ibiza.

95-100%

depends, sometimes I shoot for 100%, but there are apparently no major difference between both intensity, they are just numbers, you still get the adaptations. Hitting 95% might even allow you to do a 3rd 20min interval.

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2013 rocky mountain vertex 29er
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Thanks. Will give it a shot later.

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I like Spanish bikes and cars. Riding an Orbea Orca and a Seat Ibiza.

[quote="devinci"] I dont particularly like 10min intervals near FTP, personnaly. They are not long enough to ellicit L4 adaptations, from what I've read.

[quote]

Appreciate the feedback. Can you site a reference?

_________________
The more you suffer, the closer you get to transcendence.
It's not the mountain you're climbing, it's yourself. If you don't want to know, stay at the bottom.

I did read that on the wattage group, was stated by A. Coggan.

Not saying they are useless, but I personnaly prefer 2x20 at FTP for FTP improvement. Though some people respond better to other kind of efforts

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2013 rocky mountain vertex 29er
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www.cyclingtrainingnuts.blogspot.ca

It is honestly personal. What works for some people may not work for others. You need to find what works for you - and it can take time.


I don't really do many longer intervals such as 2x20, but I can see their benefit. They just seem to drawn out for my liking. My bread and butter workout has been 4x10. I know a friend of mine doesn't even do FTP workouts but instead does 1 minute intervals with a 5 minute recovery.

But generally speaking, when I am in one of my FTP build weeks I try to spend between 90-120minutes at threshold during the week (I only include intervals of 8 minutes or more in this number).

Do both, and other work/rest period variations.