Bread and Butter interval sessions

A light bike doesn't replace good fitness.

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apex
Posts: 23
Joined: Tue Nov 10, 2009 3:56 pm

by apex

In full disclosure I am a self-coached (and I use that term loosely) masters athlete. I prefer to keep my training sessions simple rather than get caught up in some of the very complex and specific interval sessions that are offered through a variety of training platforms. I might be getting cynical in my old age but I feel that some of these sessions are more based on gimmick than based on any evidence. I would like to know what your favorite go to interval session is. Here is my short list:
  • The classic 2 x 20 - I like to do theses at sweetspot
    8 minutes on 2 minutes rest repeated 4 times seems to be very popular protocol in a lot of research papers. With a total of 32 minutes of work I try and do these at just slightly over threshold
    40 sec on/20 sec off (2 sets of 10) - Done at 120% of FTP

claus
Posts: 261
Joined: Fri Oct 31, 2008 10:04 pm

by claus

What are you trying to achieve?

by Weenie


glepore
Posts: 1160
Joined: Thu Mar 28, 2013 4:42 pm
Location: Virginia USA

by glepore

Thats a good start. 4x4 at 115-120% is another I'd add.
Cysco Ti custom Campy SR mechanical (6.9);Cannondale SS Evo Di2 7970 (5.79); Willier Cento Uno Air Di2 9070 (7.0); C40 Mk2 DA 7800 ; Anvil Custom steel Etap;1996 Colnago Technos Record

Priit
Posts: 29
Joined: Wed Jan 27, 2016 9:22 am

by Priit

Well, basic exercises for master athlete (road, MTB)cyclist:

Aerobic capacity work: 2-5 min intervals, e.g. 5x3 min sets done 3-4 times, also sets of 30 sec on-30 sec off or similar;
Anaerobic treshold and sweetspot work: 2-4 x 15-30 min;
Aerobic treshold work: 1 x 2-4 hours.

Jere
Posts: 32
Joined: Sun Aug 07, 2011 5:35 am
Location: York Pa

by Jere

Hi

You did not say your age if in your late 50s early 60s ?
My biggest improvement was working on my 5 min power however my 20/45 min Power has always been good.
Do not forget healthy proteins.
Good luck
JB

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