to be fair I still fast forward until a bit after the intro - every episode seems to be: 1. this is what I'm going to talk about, 2. intro, 3. actual meat of the content. I'm obviously here for part 3 (and the backward hat takes)
Stephen Seiler now has a channel and has a video containing a good explanation of the Ronnestad paper. The goal of that research was not to compare protocols (30/15 vs. steady) with the same work rate (power) and total work time, but to compare protocols with the same rate of perceived effort and total work time. The results were that the athletes were able to ride at higher power levels during the 30/15s than steady state for the same perceived effort and total work time and therefore gained greater benefit from the training.
The Gorby is one Zwift workout that gets it right - a perfect V02max workout. Very simple 5x5 at 110% FTP with 5 minutes recovery in between. I really like The Gorby and when you're doing the intervals you can barely complete the last one - which means it really works. As Dylan said, many of the Zwift workouts are hodge podge. But there are some "pure" workouts in Zwift as well. The 2x20 is straight forward FTP work, there's a good sprint one too.
Hi Dylan, another excellent piece of content. I have been using long intervals for all my racing "career", but recently I changed my mind a little bit. I've read an article by Veronique Billat about HIIT training and I was confused. It turned out that most of the best runners use either short intervals (30/30, 15-15, 30/15, etc. like in Ronnestad study) or "longer" 2-6 min intervals. The reason for this duration is the time to exhaustion on VO2max which lasts form around 5 to 10 min depending on the athlete. Runners determine their time to exhaustion and then use intervals which are approximately 50% of TTE. This type of work can quickly elicit VO2max and athletes spend a lot of time around this number. Bent Ronnestad used this protocol (30/15) to check if it can elicit more time around VO2max than more conventional training. I can't agree that it wasn't the same amount of work because training sessions were equalized by the "effort match approach" (RPE and time off work durations were equal between training sessions) developed by Stephen Sieler in one of his studies (time duration of relief interval one mentioned in your video). The problem with 4x8 min intervals is that the study was conducted on moderately trained subjects (VO2max 52 mL kg/min). Like it was stated on review "High-Intensity Interval Training, Solutions to the Programming Puzzle : Part I: Cardiopulmonary Emphasis." by Paul Laursen the effectiveness of this type of work lies in spending a larger amount of time at maximal stroke volume which could be possibly beneficial for recreationally trained athletes. However, the effect of the 4x8 min on highly trained athletes is unknown and it is probably better for them to do shorter 2-6 min intervals that elicit VO2max. It is possible to elicit it with lower intensity intervals (4x8 min), but working between LT and VO2max in highly trained athletes may not elicit VO2max at all. Concluding 4x8 min intervals are great for beginners, but effectiveness for elite athletes is unknown. Stephen Seiler has done awesome series about Ronnestad like intervals and it is deffinetly worth watching.
Hi Dylan, really enjoy your channel - you are one of the few coaches that truly talks sense! Just a note on the Ronnestad 13*30/15 intervals - the thinking behind that protocol was that if the 30s effort is spent pretty much at VO2max power, the 15s recovery period is too short to allow for a full drop in your oxygen utilization, and that in that way you get to spend about 10 min (13*45s) at close to your VO2max, which is difficult to achieve with other protocols as the lag before you are truly exchanging oxygen maximally is about 2 minutes after a rest period. So, in short they were designed to try and maximize the time you spend near VO2max. An additional side benefit for racing, is that the repeated accelerations also tax your neuromuscular system. I've used them for quite a few years now, and I do find them very effective, especially as you suggest about 4 to 6 weeks before racing starts - they are a great way to get your crit legs on.
Hi Dylan, a great video as usual, but I think you've somewhat missed the point of the HIIT study. The hypothesis was that the short intervals with rest were effort matched to the longer intervals. For each different type of interval, they each represented what was achievable by the athlete. So as you point out the overall work(joules) for the HIIT sessions was higher, and it was concluded that the interval structure was largely responsible for enabling this to happen. The study author Ronnestad has presented these papers prior to publishing. If you haven't already watched them, I can highly recommend watching the presentations, they are the on ECSS youtube channel. "High Intensity Interval Training and Periodization". He discusses in byte sized chunks what led them to test the intervals they did, and also the background of previous studies which led them to test the hypothesis they did. So it does cover the what you pointed out as issues in the studies and why they did it that way.
Have to agree with this -- from the methods of the paper, "Both groups were instructed to perform intervals with their maximal sustainable work intensity, aiming to perform highest possible average power output during each interval session." And the two interval types were matched in RPE. So it was the structure of the short intervals that enabled the higher workload, and drove the adaptations. Would have been nice to see a crossover study design though.
I only did intervals once a week. I did a sprint workout once a week. Intervals were specific to a psychological goal, threshold, VO2, processing. Criterium type intervals are very different than intervals for time trials. Climbing intervals are different, too. Recovery between intervals is as long as needed to maintain power for the length of interval. Building up to 5x5min over a macrocycle will make you tough as h$%l. Sprints need full recovery. 10 seconds is a good start for sprint. Work up to 20 second sprints. All my riders became monster finishers after working hard on sprints.
Thank you so much for explaining the science behind hiit trainings but most importantly sharing your best training sessions. I struggled to find a good set to increase fitness and now started on the 4x8 minutes regime and it’s just bang on. Thumbs up and keep the great video’s coming!
OH - also - a fun, outside ,Tabata like workout I do - "Telephone pole sprints" (if you have telephone poles on route) Sprint from one to another, rest from that one to next, alternate 8 times. I find it hard to ride a structured workout outside at times, that this little doozie is fun and helps get those cross legs prepped.
Just did 10x3 mins @ 386 watts today, first Vo2 HIIT interval of the year and omg I'm not used to such high intensity lol. Body was just crying for my Z2 rides but really glad I pushed through. Racing is here!
In psychotherapy for anxiety one of our most evidence-based practices is exposure response prevention which voluntarily introduces measured low levels of emotional adversity to which the patient practices learning to cope or adapt. In meditation the really secret in the sauce is the experience of having your thoughts drift away briefly (often to stressful thoughts) and then brining you’re focus back to a more comfortable place like the breath. The HIIT structure is inherent in all of these. Similarly on a macro level, periodization training largely looks like a year long HIIT session. This mechanism really is something special for so many aspects of being a human.
@@AmateurExpert23 you might find this interesting. Decades ago when we were young and just starting out together, my wife and I (once we recognized anxiety at work) hit on these conversation cues, in this order: you're scared, aren't you; try it and see (or what's the worst that could happen); go get 'm, tiger The universality of biological overload/adaptation cycles that you point toward seems serendipitous to me, but that's why philosophy (and evolutionary psychology) exists. Thanks for your reply.
I enjoyed this video and appreciate the info in it. I started "Miracle Intervals" a couple of weeks back and haven't felt challenged enough. Now I have some food for thought.
Although this is addressed to riding bikes, I applied these methods to running and swimming and I get good results. Longer intervals like 4 x 8 min or many more short intervals like the famous 30s are working there too. In the past I made not enough intervals in swimming and probably not long enough in running. And now I am getting better from week to week. Also the training effect value from Garmin helped me to identify such training sessions with a value lower than 3, where I needed to make them more intense or just longer. It is amazing, how good Garmin calculates these values. At least it works for me better than the training stress scores from other platforms. Regards.
Tabata training is defined as training at the intensity that exhausts subjects during the 7th or 8th sets of 20-s bicycle exercise bouts with a 10-s rest between the exercise bouts. The term ‘Tabata training’ emphasizing not only the procedure but also the exercise intensity that exhausts the subject after 7-8 sets of the exercise. In the original research, the intensity was ~170% of the power required to elicit VO2max, which is about 200% of FTP. Any lower intensity or higher rep is not Tabata training but another type of high intensity intermittent training.
Fantastic video! I really like the "simpler is better approach". It lets you focus more on performing the session as planned without worrying about the complexity of the workout. Interestingly, I have always considered 4x8 min to be my standard "go to" set.
My notes: -Better to do 13 times 30"/15" and 3' Recovery between sets, than 4 times 5'/2.5'. -Goal is to reach the highest possible power during the interval. -Better to do 4'/4' than 4'/8' or 4'/16'. -Twice a week. -Visible results after 6 sessions. -The closer to the competition you are, the more specific (to race pace condition) you should train. -Specific + High intensity work leading up to your event. -High intensity: you know the workout is done when you can no longer hold power. -HIIT training examples: 2-3 sets of 10-15 x 30"/30" with 10' recovery between sets. 4 (beginners) to 8 sets of 4'/4'. 4 (beginners) to 6 sets of 8'/4'
Dylan, I am watching all of your videos for more than 1 year now and I train a lot (>16h/week). I am also watching other videos about training etc. Your work is very valuable. I love it. This vid is on top of that: OUTSTANDING !!!! Best regards from Germany
As a bit of redemption for Zwift's training platform, try programing your own 4x and 8x sessions in ergo mode. The most disciplined intervals you'll ever do.
I'm no expert but this is what I've noticed in regards to mid-to-high intensity cycling workouts: you'll be good at what you do in training. If your goal is a higher 8 minute power, doing only tabata intervals isn't going to help as much as working on sustained, above threshold intervals. Great content! I think all these workouts have a place depending on the needs of the cyclist.
This is in fact one the best videos in a long time on youtube. I love it the way you take complex matters from all over the net and simplifies them. I totally agree with you that many times we have over-processing in training physiology. Great great video - keep it up
great timing, was just discussing how to get over the plateau I am seeing now that I am outside more often that inside on the trainer. Perfect, thanks so much. Stay safe. RIP Vt 50. :(
Love the analysis, full and objective as ever. Training for a long multi day challenge (LEJOG - 8 days of 140 miles, one end of the UK to the other), pairing Vo2 and Threshold intervals with a fair amount of zone 2, thought is the higher I can get my Vo2/threshold the better I will be at absorbing the long days & elevation...
I just spent some time perusing Google Scholar and my school's databases for articles on active vs. passive recovery. If like me, you've never given much consideration to passive recovery then you'll find yourself a really interesting rabbit hole. One of the more fascinating findings was that in one study, they found that passive recovery resulted in a higher RPE (I would speculate that's due to contrast bias). Other studies found little difference between the two with regards to adaptations, they both seemed to work equally well. Others suggested active recovery as a best practice. One thing that struck me was that there doesn't seem to be enthusiastic community consensus one way or another (still have to do a more thorough dive though, perhaps a more thorough investigation will uncover some consistency). Not at all what I was expecting to find.
Thanks Dylan for this very comprehensive video! I would suggest to validate your HIT workout session looking at your Heart Rate Drift. VO2max usually corresponds to >95% of your Maximun Heart Rate. In the course of your intervals, you shall 'cross' your 95% HR max. If not, you are just doing 'Tempo' training. If yes, you are well landing to VO2max area.
Fantastic video. The 6 week mention related to burnout/effectiveness is spot on. I did HIIT stuff before cross season and I was in bang up shape in about a month. Then was getting mental fatigue for the next 3-4 weeks. If you're doing the HIIT stuff correctly, you should be almost dead by the end of the sessions. Then you need to rest appropriately, not go out and ride 2+ hour "recovery" rides. You should be spent. Towards the end of cross season I got my legs and mind back and made sure I was resting properly. Same workouts, but adjusted rest. It was new to do the HIIT stuff correctly, I had always just done the reps, but the more I read about it, the more I realized you really have to dig through the reps towards the end of the sessions. Programmable trainer helps greatly so you don't blow up after 2 reps.
Hey Dylan - Your 4x4 VO2 Max intervals and 4X8, 8 minute intervals are both at the same intensity - 110-125% FTP. The only differences are that the 8 minute intervals are twice as long and the recovery times are shorter. Is this what you intended to say?
No it is not the same intensity. Forget about Coggan and his approach to Vo2max percentages. If i were you I would like to do this: perform 8mix max effort and avg power is power for 4min intervals. For 8min intervals perform 16min max effort and avg power will be yours power for 8min intervals. Regards and sorry for my eng, it isn't my mother's language.
Let's not get too stuck on the science; go Hard, go easy, repeat. That was really the take-away, right?! If you do that you'll get faster (until you end up over-trained... learned that the hard way over 20 + racing seasons!!) SO... take a break from that routine after 8 or so weeks or follow a 3 weeks on, one week off format. My $0000.02. Also - my go to workout was to find a ~ 1 mile business park, and do 1 lap hard, 1 lap easy, then 2 on 1 off, 3 on one off, then 2 then 1. ie: 1-2-3-2-1 mile long efforts with a mile easy between each - works out to a similar mixture of efforts as outlined here - ranging from ~ 2 to 8 minutes. I was a crit rider and that usually got me ready for racing season. Also the pyramid format made it less mentally taxing then just repeating the same effort over and over. This was before power meters and way before Strava/Zwift BS. Just get out and go, recover repeat. The best interval workout for you is one that you will regularly, and and some twisted way have some fun with....Another $0000.02 ~ Thx for reading, cheers!
I raced for over 25 years, also before power meters, etc, and my intervals weren't exactly scientific either. I would just ride hard from here to there, then rest a bit, and do it again, and again. I didn't really look at the timer on my bike computer. Worked pretty well for me.
you certainly don't want to be doing those 4 x 8 min intervals at 110-125% like you had on the TP set up trust me!!! anyone that regularly does that session will say even 105-110% is pretty solid for those efforts on only 2 mins rest. cracking video as always
yep, 4x8's at 125% with only 4 mins of rest is a quick way to smash your prior FTP using the 8-min method! i best go grab my dumb trainer and use zwift's estimated power for that :D
Great video and I love your philosophy regarding a more simple interval structure, which mirrors my view. I call the 'complicated' interval sets as "entraintainment"!
Thank you for making these videos. and thank you for sharing what they look like in training peaks. Your tone and manner is spot on. Keep on keeping on!
In the study presented at 4 min, PP = FTP. From the article "The amount of work performed in each interval training session could not be standardized because work is not a linear function of exercise intensity: cyclists can ride at 75% of PP for 2 h (7), but they can ride at 150% of PP for only ∼1 min (11)." It may be a VO2 interval length but it was not done at a VO2 power. It's not surprising that there wasn't a noticeable increase from the 4 x 8 min group at 80% FTP but it's interesting that 8x4 min at 85% FTP saw such improvement for something less taxing than a sweetspot workout.
Before I had a power meter I used to go too hard on the first and second intervals and then fade significantly over the course of the workout. Lesson: Leave something in the tank at the beginning so you can get a good consistent workout.
Not all interval workouts are created equal, though. If your goal is to spend 30 minutes at, say 125% of FTP in a HIIT workout, you could do 30 1min-on 1min-off intervals, or you could "save yourself some time" and "go hard" by breaking it up into three 10-minute intervals with 5 minutes rest in between each set. The difference? Your RPE on the 10-minute intervals would be astronomical, and you would likely fail to complete the workout if your FTP was estimated correctly, whereas the 1-minute interval workout would feel like a cake walk(relatively speaking). Same amount of time spent producing the same power level in both workouts, but verrrrry different rates of perceived exertion. Interval workouts are only effective if you can complete them, and you'll be more likely to do your interval workouts if you don't feel like you're gonna pass out, crap your bibs and die at the end of every set.
Good information. You’re forgetting one thing. How hard do you ride during the rest period. When I ran I would run hard miles at 5:00 - 4:40 pace then run rest miles at 1:00 minute slower. This workout gave me the best return.
Great as usual Dylan , Yeah I always think it's funny when riding mate say 30 second interval are " easier" , I always know I am doing them right when I almost puke at the end of my second set 😭
I am understanding something wrong or is there an error with the shown percentage of the intervals? The VO2max intervals (12:35)are shown with 4x4 min @110-125% of FTP. But the 4x8min intervals (13:43) are also shown with the same intensity of 110-125% of FTP? Am I missing something? I think the percentage is too low for the VO2max intervals, right?
Hi Dylan, you're doing a great job! I really appreciate all your advices. I cycle here in Malaysia with lot's of climbs (15-20% grade average). Your movies are very encouraging for us here, cheeers!
Yesterday I failed at the 1st 8 min at 110% at the 7:40 sec. It was the first time I had that. Usually, I do 6x3 min at 120% on the first week, 5x5min at 110% at the second week and 4x8min at 110% on the third week to generate progressive overload (more time in a specific zone). I've never had such a bad failure before. Bad sleep for a few days and insufficient nutrition took its toll on me. What to do if you fail? I just did 30 minutes at Z2 just to get some spinning in.
New here. Wow! Crammed a lot of great info into a short time and presented it well. Like the fact that there is room for interpretation as well as individual preferences. I guess that most here don't need to be reminded that lactic acid is not your friend when doing intervals.
Hi my friend, i from Chile, i see your videos and read the articles , i very happy with your reviews,i used that found my to discriminate information and use the more correctly method for X period, i physical education teacher, Master in sport science and all videos of you upload show different information with that you must interpret with your necesity, since there is no master recipe , thanks !
Your screenshots show the same intensity for the 8min intervals as the 4min intervals (110-125%). I see your text description noting that it is "just a suggestion", but how much much should I drop the intensity? I'm currently doing a lot of 3min intervals @ 113%, and I'm absolutely destroyed after 6 of those, even when I'm close to peak fitness. I can't even imagine doing the same intensity for 8min.
Yep, good spot. I saw the same thing. 4 x 8 min intervals are more typically threshold intervals at around 105% to maybe 110% FTP. If you can hold 125% of FTP for 8min and repeat it 4 times, you need to do another FTP test! Vo2 is typically roughly around 120-130% of FTP and is the max most people could hold for 4-6mins.... once! Out of a 14min vid packed full of amazing info and tips, this was the only thing I would argue so overall it's another great vid!
For 8 minute intervals I'd start at threshold and see how I feel after 4 minutes, increase if I can but only slightly then see how I feel with 2 minutes to go and increase slightly again if I can.
Somehow i accidentally managed to do a workout similar to the tabotta, i do a quick warm up and then i do around 20-35 laps of 25 second hard zones on a climb with a recovery lap every 10 and it seems to be working
TIP from Seiler him self. Calibrate you 4x8 minuts by using your HR-max. Avg HR in the 4 intervals should be 88-92% of MAX-HR. Thats how your find your watt-level. My exsperience says, that an typical endurancerider vil go high (above treshold) and a fast-twitcher will go lower on the 8 minuts (often sweetspot-level). And the other way around in eg the 30-30´s where the fasttwichewr kan go higher (watts)
The positive side of the HIIT is that it's "easier" to do that on the HT during Winter time, than doing long boring low intensity sessions. That's what I've been doing last Winter... though I didn't get the results because of some deficiency (I think): I've been prone to cramps for as long as I can remember, and last Spring I thought I had found a miracle solution ("40000 Volts": some magnesium and potassium electrolytes) that improved my condition... but a couple of weeks ago, I found out that the problem was in fact - probably - a calcium deficiency. I spent a full week with my calves in "spams mode" ON, 24/24h. Since last Sunday I tried a calcium supplement and since then, the spams have stopped (98%). So I'm currently going back to a "base" training to take it easy, and when I'll be fully recovered, I will gradually incorporate HIIT sessions.
Dylan: May I ask a question? -- Your 4:00 interval shows intensity 110-125% then your 8:00 interval shows same intensity level. Is this correct?? Or should the 8:00 be lower intensity??
Everything I’ve seen on 4x8 prescribes 95-105%, not 110% or higher. You can, if really motivated, squeeze out a 4x8 session at 110% or higher, but if the Training Impact Score metric in WKO5 is valid, it is grossly over-reaching and will hurt more than it helps, especially if done frequently.
Finally somebody explains in a very understandable way hiit intervals, thanks so much for this video! What do you think about Sufferfest workouts? At least they are addictive!
Just rewatched this, great info Dylan as usual! One question... at the end when you show the graphs of the workouts, on the 4x8s the intensity shows 110%-125%. This is the same intensity as on the 4x4 graph. Is that correct or should it be lower? Keep up the great vids...
Yep, I don't think those numbers are technically possible. Should likely be 105, 110% at the max. If your FTP is supposed to be 90% of an average of 2 x 8m intervals, then the theoretical max of these would be 111-113%. Good luck doing 4 of them.
Dylan! Always good content and in-depth review! You're seriously inspiring. Plus, your videos are usually in the Blue Ridge, so I'm a seriously happy camper.
The 8‘ intervals at the end says 110-125% of FTP, for 6*8‘, with 2-4 minutes of rest. I know it says that this is a suggestion but shouldn’t that technically be impossible. The 2*8‘ test would assume your FTP at 90% of your 8‘ average, just 2 sets, with 10 minutes of rest. Here we do 6 of those intervals, at an even higher intensity, with much shorter rest. Wouldn’t that mean your FTP increases every single workout, I.E. it’s impossible?
Hi Dylan, Enjoying your posts! Just installed power meter pedals and starting to learn about training. I'm 61 and bike to help with my endurance for racing my off road motorcycle. Yet, I still enjoy getting stronger/faster on the bicycle and most importantly stronger endurance for my racing my motorcycle. I just obtained my FTP last week and now training lower zones verses pushing hard all the time. Want to be efficient and not over train. Have you come across any age specific does and don't in your research? Next I'll look into power between left and right sides. Seeing 55%L/45%R. Just today realized I start out with my left foot clipped in, but that should not account for much more power on the left side. Thank you!
Dylan, could you do a video on rest weeks? I prefer to ride only easy, zones 1 and 2 for 5-6 days, followed by an easier workout. I have had some people criticize this, saying that I should do a similar workouts to a normal week, with reduced volume. I say their rest week is really what a taper should be, but it would be nice to see what the science says.
Awesome stuff as always. I have a question though, let's say time to exhaustion at 120% FTP is 6 minutes. Is there a difference in doing 3x6 min @ 120% and 4x4 min @ 120% - is there a benefit in doing these intervals to exhaustion or is the cumulative work what matters?
To my knowledge, training to complete exhaustion is not always recommended, this also depends on your fitness levels. 4x4 would may be a more suitable duration
It should. As your ability to consume oxygen is increasing. I wonder how effective the transfer from the bike to running is. I'm about to do echo bike tabatas to see how it improves my running
Brilliant video ! Just wondering if the unnamed cycling channel contained the letters C N G although not necessarily in that order, as they love to rave about short rides and not doing base work.
I wrote a mitochondrial-based health and fitness book with champion cyclist Greg LeMond, "The Science of Fitness" where we advocate doing all you can to support mitochondria (diet, exercise, avoiding specific toxins, and natural supplements/vitamins) and to train with a focus to trigger mitochondrial biogenesis. I advocate hill repeat bicycling progressing to steeper, longer climbs, more repeats, and higher gearing. But avoid the trap of extending just mileage, because it is more about quality/intensity than quantity of exercise. Hill repeat cycling not only triggers the mechanism that multiplies your mitochondria, but also enables the Cori Cycle to clear lactate and turn on gluconeogenesis. Greg LeMond's famous quote "It never gets easier, you just go faster" means you have to put in the work and keep upping the challenge. A single specific routine is not the way to go since you have to ramp it up to maintain the challenge (mainly by attacking with more speed). I am currently doing my hill repeats climbing out of the saddle with a single speed track bike (no cheating with easy gears!).
Great content as usual! I know it's not always feasible to aim for a number during the 30s/15s intervals but surely for the 4 and 8 minute intervals a % of FTP rule is helpful as a guide? What would you suggest?
As hard as you can without fading. You will quickly see what you can / can't hold. As the saying goes, it doesn't get easier, you just get faster. Trying to hit a number you can't hit will make you fade. Doing easy intervals defeats the purpose.
@@pierrex3226 are you Dylan’s alter-ego with the hat back wards? 😁 I’m not saying your totally wrong though but it is a bit unannounced. I typically aim to barely be able to do the last couple of intervals. In my eyes you really need to struggle at the end.
@@pierrex3226 there is a difference between barely completing a work out and fading. I would not advise someone to dig a hole so deep that they actually fade 😂 that is the difference. But other than that…yep, we say the same thing!
Hi Dylan, only discovered your channel recently and been binge-watching it since then! Love your content and your calm way of presenting. If you´re looking for further topics, why not look into the effects of sauna on regeneration? I´d be really interested in this ;-) Thanks again for all your great content!
It's critical to track cyclists but far less important to endurance racing (ie. 10:30 - ruclips.net/video/YBgAr7kLsZY/видео.html ). So, you have the elements here, but it could be organized more on type of racing/purpose more directly? Simply, HIIT gets to you to peak -- able use all you've got -- regardless of your condition. Something missed is that It's useful when you're trying to get back into shape quickly (it's the quickest way back). For peaking for a race (ie. 9:54 - ruclips.net/video/YBgAr7kLsZY/видео.html) tapering your workouts, you shorten endurance training to charge up and use HIIT (which you also recover more quickly from) to maintain/increase race-like stress). Tapering for a race is hard to get right and it is different for each type of sport and racing.
Not sure if you're looking for video recommendations. It would be interesting to hear about "Is drinking to thirst optimum, or should you drink to 'stay ahead'?" I've seen some peer reviewed articles talking about how drinking to thirst is recommended. You also have books like "Waterlogged". But you also have companies such as precision hydration amongst others who claim that you need to drink to "stay ahead" of your hydration (I also hear this a lot in the cycling atmosphere)
Really had my fingers crossed for “the nice easy ones”
😂😂
The most effective intervals are the intervals you'll do
¡Spoiler Alert! Helloooooo!
Thanks 😂
Why is no one talking about the power of Zone 1 training!!!? What is ‘Big H.I.T’ hiding from us?
Nothing easy in threshold man! The easiest is still hard enough! 🤦♂️
I would rate this content for 11 out of 10. Thanks
This video is a HIT 💯
Dude, thank you for cutting down the length of the intro. Love your work!
to be fair I still fast forward until a bit after the intro - every episode seems to be: 1. this is what I'm going to talk about, 2. intro, 3. actual meat of the content. I'm obviously here for part 3 (and the backward hat takes)
Stephen Seiler now has a channel and has a video containing a good explanation of the Ronnestad paper. The goal of that research was not to compare protocols (30/15 vs. steady) with the same work rate (power) and total work time, but to compare protocols with the same rate of perceived effort and total work time. The results were that the athletes were able to ride at higher power levels during the 30/15s than steady state for the same perceived effort and total work time and therefore gained greater benefit from the training.
The Gorby is one Zwift workout that gets it right - a perfect V02max workout. Very simple 5x5 at 110% FTP with 5 minutes recovery in between. I really like The Gorby and when you're doing the intervals you can barely complete the last one - which means it really works. As Dylan said, many of the Zwift workouts are hodge podge. But there are some "pure" workouts in Zwift as well. The 2x20 is straight forward FTP work, there's a good sprint one too.
Did The Gorby today, haven’t really been myself since😂
Thanks, I was about to create another custom one
The 30s/30s tabata sounds good, but I prefer the 23s/19s so I can forget which interval I'm on and go smash some Strava KOMs instead
Science says that 23s/19s are inferior to 25s/21s.
Best Channel on RUclips. Love your Vids
Hi Dylan, another excellent piece of content. I have been using long intervals for all my racing "career", but recently I changed my mind a little bit. I've read an article by Veronique Billat about HIIT training and I was confused. It turned out that most of the best runners use either short intervals (30/30, 15-15, 30/15, etc. like in Ronnestad study) or "longer" 2-6 min intervals. The reason for this duration is the time to exhaustion on VO2max which lasts form around 5 to 10 min depending on the athlete. Runners determine their time to exhaustion and then use intervals which are approximately 50% of TTE. This type of work can quickly elicit VO2max and athletes spend a lot of time around this number. Bent Ronnestad used this protocol (30/15) to check if it can elicit more time around VO2max than more conventional training. I can't agree that it wasn't the same amount of work because training sessions were equalized by the "effort match approach" (RPE and time off work durations were equal between training sessions) developed by Stephen Sieler in one of his studies (time duration of relief interval one mentioned in your video). The problem with 4x8 min intervals is that the study was conducted on moderately trained subjects (VO2max 52 mL kg/min). Like it was stated on review "High-Intensity Interval Training, Solutions to the Programming Puzzle : Part I: Cardiopulmonary Emphasis." by Paul Laursen the effectiveness of this type of work lies in spending a larger amount of time at maximal stroke volume which could be possibly beneficial for recreationally trained athletes. However, the effect of the 4x8 min on highly trained athletes is unknown and it is probably better for them to do shorter 2-6 min intervals that elicit VO2max. It is possible to elicit it with lower intensity intervals (4x8 min), but working between LT and VO2max in highly trained athletes may not elicit VO2max at all. Concluding 4x8 min intervals are great for beginners, but effectiveness for elite athletes is unknown. Stephen Seiler has done awesome series about Ronnestad like intervals and it is deffinetly worth watching.
Hi Dylan, really enjoy your channel - you are one of the few coaches that truly talks sense! Just a note on the Ronnestad 13*30/15 intervals - the thinking behind that protocol was that if the 30s effort is spent pretty much at VO2max power, the 15s recovery period is too short to allow for a full drop in your oxygen utilization, and that in that way you get to spend about 10 min (13*45s) at close to your VO2max, which is difficult to achieve with other protocols as the lag before you are truly exchanging oxygen maximally is about 2 minutes after a rest period. So, in short they were designed to try and maximize the time you spend near VO2max. An additional side benefit for racing, is that the repeated accelerations also tax your neuromuscular system. I've used them for quite a few years now, and I do find them very effective, especially as you suggest about 4 to 6 weeks before racing starts - they are a great way to get your crit legs on.
its kind of futile to try to worry about the “thinking”. Just have to conduct experiments and see what works.
Hi Dylan, a great video as usual, but I think you've somewhat missed the point of the HIIT study. The hypothesis was that the short intervals with rest were effort matched to the longer intervals. For each different type of interval, they each represented what was achievable by the athlete. So as you point out the overall work(joules) for the HIIT sessions was higher, and it was concluded that the interval structure was largely responsible for enabling this to happen.
The study author Ronnestad has presented these papers prior to publishing. If you haven't already watched them, I can highly recommend watching the presentations, they are the on ECSS youtube channel. "High Intensity Interval Training and Periodization". He discusses in byte sized chunks what led them to test the intervals they did, and also the background of previous studies which led them to test the hypothesis they did. So it does cover the what you pointed out as issues in the studies and why they did it that way.
Have to agree with this -- from the methods of the paper, "Both groups were instructed to perform intervals with their maximal sustainable work intensity, aiming to perform highest possible average power output during each interval session." And the two interval types were matched in RPE. So it was the structure of the short intervals that enabled the higher workload, and drove the adaptations. Would have been nice to see a crossover study design though.
I only did intervals once a week. I did a sprint workout once a week. Intervals were specific to a psychological goal, threshold, VO2, processing. Criterium type intervals are very different than intervals for time trials. Climbing intervals are different, too. Recovery between intervals is as long as needed to maintain power for the length of interval. Building up to 5x5min over a macrocycle will make you tough as h$%l. Sprints need full recovery. 10 seconds is a good start for sprint. Work up to 20 second sprints. All my riders became monster finishers after working hard on sprints.
Thank you so much for explaining the science behind hiit trainings but most importantly sharing your best training sessions. I struggled to find a good set to increase fitness and now started on the 4x8 minutes regime and it’s just bang on. Thumbs up and keep the great video’s coming!
OH - also - a fun, outside ,Tabata like workout I do - "Telephone pole sprints" (if you have telephone poles on route) Sprint from one to another, rest from that one to next, alternate 8 times. I find it hard to ride a structured workout outside at times, that this little doozie is fun and helps get those cross legs prepped.
BHD would approve of this method. 👍
Just did 10x3 mins @ 386 watts today, first Vo2 HIIT interval of the year and omg I'm not used to such high intensity lol. Body was just crying for my Z2 rides but really glad I pushed through. Racing is here!
10 x 3 minute intervals is a brutal session. I would rather do 6x five minutes.
One of the best sports science videos. Big shout out from Hong Kong!
In psychotherapy for anxiety one of our most evidence-based practices is exposure response prevention which voluntarily introduces measured low levels of emotional adversity to which the patient practices learning to cope or adapt. In meditation the really secret in the sauce is the experience of having your thoughts drift away briefly (often to stressful thoughts) and then brining you’re focus back to a more comfortable place like the breath. The HIIT structure is inherent in all of these. Similarly on a macro level, periodization training largely looks like a year long HIIT session. This mechanism really is something special for so many aspects of being a human.
What doesn't kill you....
slowerandolder and one should probably see what the on ramp looks like to “this could kill me”
@@AmateurExpert23 you might find this interesting. Decades ago when we were young and just starting out together, my wife and I (once we recognized anxiety at work) hit on these conversation cues, in this order: you're scared, aren't you; try it and see (or what's the worst that could happen); go get 'm, tiger
The universality of biological overload/adaptation cycles that you point toward seems serendipitous to me, but that's why philosophy (and evolutionary psychology) exists. Thanks for your reply.
Great info as always. And BHD was bringing his game pretty strong this week.
I enjoyed this video and appreciate the info in it. I started "Miracle Intervals" a couple of weeks back and haven't felt challenged enough. Now I have some food for thought.
Spot on! I am a big S Seiler fan and a fan of keeping it simple.
Although this is addressed to riding bikes, I applied these methods to running and swimming and I get good results. Longer intervals like 4 x 8 min or many more short intervals like the famous 30s are working there too. In the past I made not enough intervals in swimming and probably not long enough in running. And now I am getting better from week to week.
Also the training effect value from Garmin helped me to identify such training sessions with a value lower than 3, where I needed to make them more intense or just longer. It is amazing, how good Garmin calculates these values. At least it works for me better than the training stress scores from other platforms.
Regards.
Tabata training is defined as training at the intensity that exhausts subjects during the 7th or 8th sets of 20-s bicycle exercise bouts with a 10-s rest between the exercise bouts. The term ‘Tabata training’ emphasizing not only the procedure but also the exercise intensity that exhausts the subject after 7-8 sets of the exercise. In the original research, the intensity was ~170% of the power required to elicit VO2max, which is about 200% of FTP. Any lower intensity or higher rep is not Tabata training but another type of high intensity intermittent training.
Fantastic video! I really like the "simpler is better approach". It lets you focus more on performing the session as planned without worrying about the complexity of the workout. Interestingly, I have always considered 4x8 min to be my standard "go to" set.
Can you please have backwards hat Dylan release a training video (parody) and have frontward facing hat Dylan interrupt him?! 😂
Jeff nippard moment
This channel isn't boring but is cycling-scientific oriented, great work Dylan.
My notes:
-Better to do 13 times 30"/15" and 3' Recovery between sets, than 4 times 5'/2.5'.
-Goal is to reach the highest possible power during the interval.
-Better to do 4'/4' than 4'/8' or 4'/16'.
-Twice a week.
-Visible results after 6 sessions.
-The closer to the competition you are, the more specific (to race pace condition) you should train.
-Specific + High intensity work leading up to your event.
-High intensity: you know the workout is done when you can no longer hold power.
-HIIT training examples:
2-3 sets of 10-15 x 30"/30" with 10' recovery between sets.
4 (beginners) to 8 sets of 4'/4'.
4 (beginners) to 6 sets of 8'/4'
Dylan, I am watching all of your videos for more than 1 year now and I train a lot (>16h/week). I am also watching other videos about training etc. Your work is very valuable. I love it. This vid is on top of that: OUTSTANDING !!!! Best regards from Germany
As a bit of redemption for Zwift's training platform, try programing your own 4x and 8x sessions in ergo mode. The most disciplined intervals you'll ever do.
I'm no expert but this is what I've noticed in regards to mid-to-high intensity cycling workouts: you'll be good at what you do in training. If your goal is a higher 8 minute power, doing only tabata intervals isn't going to help as much as working on sustained, above threshold intervals. Great content! I think all these workouts have a place depending on the needs of the cyclist.
This is in fact one the best videos in a long time on youtube. I love it the way you take complex matters from all over the net and simplifies them. I totally agree with you that many times we have over-processing in training physiology. Great great video - keep it up
great timing, was just discussing how to get over the plateau I am seeing now that I am outside more often that inside on the trainer. Perfect, thanks so much. Stay safe. RIP Vt 50. :(
Seth Haskell Same !
Love the analysis, full and objective as ever. Training for a long multi day challenge (LEJOG - 8 days of 140 miles, one end of the UK to the other), pairing Vo2 and Threshold intervals with a fair amount of zone 2, thought is the higher I can get my Vo2/threshold the better I will be at absorbing the long days & elevation...
I just spent some time perusing Google Scholar and my school's databases for articles on active vs. passive recovery. If like me, you've never given much consideration to passive recovery then you'll find yourself a really interesting rabbit hole. One of the more fascinating findings was that in one study, they found that passive recovery resulted in a higher RPE (I would speculate that's due to contrast bias). Other studies found little difference between the two with regards to adaptations, they both seemed to work equally well. Others suggested active recovery as a best practice. One thing that struck me was that there doesn't seem to be enthusiastic community consensus one way or another (still have to do a more thorough dive though, perhaps a more thorough investigation will uncover some consistency). Not at all what I was expecting to find.
Thanks Dylan for this very comprehensive video!
I would suggest to validate your HIT workout session looking at your Heart Rate Drift. VO2max usually corresponds to >95% of your Maximun Heart Rate. In the course of your intervals, you shall 'cross' your 95% HR max. If not, you are just doing 'Tempo' training. If yes, you are well landing to VO2max area.
Just finished 1 min x 120% FTP with 1 min x 50% FTP with 30 repeats. What a great fun. :) Thanks for video. Really helpful!
Fantastic video. The 6 week mention related to burnout/effectiveness is spot on. I did HIIT stuff before cross season and I was in bang up shape in about a month. Then was getting mental fatigue for the next 3-4 weeks. If you're doing the HIIT stuff correctly, you should be almost dead by the end of the sessions. Then you need to rest appropriately, not go out and ride 2+ hour "recovery" rides. You should be spent. Towards the end of cross season I got my legs and mind back and made sure I was resting properly. Same workouts, but adjusted rest. It was new to do the HIIT stuff correctly, I had always just done the reps, but the more I read about it, the more I realized you really have to dig through the reps towards the end of the sessions. Programmable trainer helps greatly so you don't blow up after 2 reps.
I have to start doing them. I’ve been excusing a plateau for about a year.
Did you start? I hope you started snd still doing it
Hey Dylan - Your 4x4 VO2 Max intervals and 4X8, 8 minute intervals are both at the same intensity - 110-125% FTP. The only differences are that the 8 minute intervals are twice as long and the recovery times are shorter. Is this what you intended to say?
No it is not the same intensity. Forget about Coggan and his approach to Vo2max percentages. If i were you I would like to do this: perform 8mix max effort and avg power is power for 4min intervals. For 8min intervals perform 16min max effort and avg power will be yours power for 8min intervals. Regards and sorry for my eng, it isn't my mother's language.
I noticed the same thing
Let's not get too stuck on the science; go Hard, go easy, repeat. That was really the take-away, right?! If you do that you'll get faster (until you end up over-trained... learned that the hard way over 20 + racing seasons!!) SO... take a break from that routine after 8 or so weeks or follow a 3 weeks on, one week off format. My $0000.02. Also - my go to workout was to find a ~ 1 mile business park, and do 1 lap hard, 1 lap easy, then 2 on 1 off, 3 on one off, then 2 then 1. ie: 1-2-3-2-1 mile long efforts with a mile easy between each - works out to a similar mixture of efforts as outlined here - ranging from ~ 2 to 8 minutes. I was a crit rider and that usually got me ready for racing season. Also the pyramid format made it less mentally taxing then just repeating the same effort over and over. This was before power meters and way before Strava/Zwift BS. Just get out and go, recover repeat. The best interval workout for you is one that you will regularly, and and some twisted way have some fun with....Another $0000.02 ~ Thx for reading, cheers!
I raced for over 25 years, also before power meters, etc, and my intervals weren't exactly scientific either. I would just ride hard from here to there, then rest a bit, and do it again, and again. I didn't really look at the timer on my bike computer. Worked pretty well for me.
Agree. I've got a 2k circle street 2 minutes from my home which is perfect for running and riding repeat intervals. No cars either.
you certainly don't want to be doing those 4 x 8 min intervals at 110-125% like you had on the TP set up trust me!!! anyone that regularly does that session will say even 105-110% is pretty solid for those efforts on only 2 mins rest. cracking video as always
Do them as hard as you can! Doesn't matter what percent of your FTP you are at for these.
yep, 4x8's at 125% with only 4 mins of rest is a quick way to smash your prior FTP using the 8-min method! i best go grab my dumb trainer and use zwift's estimated power for that :D
Great video and I love your philosophy regarding a more simple interval structure, which mirrors my view. I call the 'complicated' interval sets as "entraintainment"!
Complicated interval sets should be scraped for the completely self selected intervals known as fartleks.
Thank you for making these videos. and thank you for sharing what they look like in training peaks.
Your tone and manner is spot on. Keep on keeping on!
In the study presented at 4 min, PP = FTP. From the article "The amount of work performed in each interval training session could not be standardized because work is not a linear function of exercise intensity: cyclists can ride at 75% of PP for 2 h (7), but they can ride at 150% of PP for only ∼1 min (11)." It may be a VO2 interval length but it was not done at a VO2 power. It's not surprising that there wasn't a noticeable increase from the 4 x 8 min group at 80% FTP but it's interesting that 8x4 min at 85% FTP saw such improvement for something less taxing than a sweetspot workout.
Great videos Dylan. Thanks a lot for all the work you are putting into researching and making them. Much appreciated
Before I had a power meter I used to go too hard on the first and second intervals and then fade significantly over the course of the workout. Lesson: Leave something in the tank at the beginning so you can get a good consistent workout.
No matter, if you go 30/15 , 4min or 8min.. if you say afterwards " dude that went easy" it simply was no HIT workout... so get roasted or stay home 😛
Not all interval workouts are created equal, though. If your goal is to spend 30 minutes at, say 125% of FTP in a HIIT workout, you could do 30 1min-on 1min-off intervals, or you could "save yourself some time" and "go hard" by breaking it up into three 10-minute intervals with 5 minutes rest in between each set.
The difference? Your RPE on the 10-minute intervals would be astronomical, and you would likely fail to complete the workout if your FTP was estimated correctly, whereas the 1-minute interval workout would feel like a cake walk(relatively speaking). Same amount of time spent producing the same power level in both workouts, but verrrrry different rates of perceived exertion. Interval workouts are only effective if you can complete them, and you'll be more likely to do your interval workouts if you don't feel like you're gonna pass out, crap your bibs and die at the end of every set.
"Get roasted or stay home" - Has to be on a t-shirt!
Good information. You’re forgetting one thing. How hard do you ride during the rest period. When I ran I would run hard miles at 5:00 - 4:40 pace then run rest miles at 1:00 minute slower. This workout gave me the best return.
normally around 50% FTP
Great as usual Dylan ,
Yeah I always think it's funny when riding mate say 30 second interval are " easier" , I always know I am doing them right when I almost puke at the end of my second set 😭
I am understanding something wrong or is there an error with the shown percentage of the intervals?
The VO2max intervals (12:35)are shown with 4x4 min @110-125% of FTP. But the 4x8min intervals (13:43) are also shown with the same intensity of 110-125% of FTP? Am I missing something? I think the percentage is too low for the VO2max intervals, right?
I have the same question
Hi Dylan, you're doing a great job! I really appreciate all your advices. I cycle here in Malaysia with lot's of climbs (15-20% grade average). Your movies are very encouraging for us here, cheeers!
Yesterday I failed at the 1st 8 min at 110% at the 7:40 sec. It was the first time I had that. Usually, I do 6x3 min at 120% on the first week, 5x5min at 110% at the second week and 4x8min at 110% on the third week to generate progressive overload (more time in a specific zone). I've never had such a bad failure before. Bad sleep for a few days and insufficient nutrition took its toll on me. What to do if you fail? I just did 30 minutes at Z2 just to get some spinning in.
Fantastic video, doing Intervals this morning and you provided me clear simple information of what I need to do.
New here. Wow! Crammed a lot of great info into a short time and presented it well. Like the fact that there is room for interpretation as well as individual preferences. I guess that most here don't need to be reminded that lactic acid is not your friend when doing intervals.
I really enjoy your videos coach.
Finally Zwift listened to you Dylan. They are introducing Tabata now ;)
Excellent...on a plateau and need this structure. Thanks!
Another great video. I really appreciate them. Going to do some HIT this evening!
Excellent video. One question. How does it come that both the 4min and 8min blocks should be done at 110-125% of FTP. Should the 4 mins not be faster?
I have the same question
Great videos, love the content and the use of references.
Your vids are great Dylan, a perfect combo of real -life and science. Love it
Hi my friend, i from Chile, i see your videos and read the articles , i very happy with your reviews,i used that found my to discriminate information and use the more correctly method for X period, i physical education teacher, Master in sport science and all videos of you upload show different information with that you must interpret with your necesity, since there is no master recipe , thanks !
Always appreciate your videos Dylan - cheers.
Your screenshots show the same intensity for the 8min intervals as the 4min intervals (110-125%). I see your text description noting that it is "just a suggestion", but how much much should I drop the intensity? I'm currently doing a lot of 3min intervals @ 113%, and I'm absolutely destroyed after 6 of those, even when I'm close to peak fitness. I can't even imagine doing the same intensity for 8min.
I noticed the same thing. I thought the longer the interval the lower the effort. This is same effort with an interval that is twice as long?
Yep, good spot. I saw the same thing. 4 x 8 min intervals are more typically threshold intervals at around 105% to maybe 110% FTP. If you can hold 125% of FTP for 8min and repeat it 4 times, you need to do another FTP test! Vo2 is typically roughly around 120-130% of FTP and is the max most people could hold for 4-6mins.... once! Out of a 14min vid packed full of amazing info and tips, this was the only thing I would argue so overall it's another great vid!
For 8 minute intervals I'd start at threshold and see how I feel after 4 minutes, increase if I can but only slightly then see how I feel with 2 minutes to go and increase slightly again if I can.
@@richardmiddleton7770 ik I’m 1 year late, but how many minutes of rest were in between the 8 minutes?
Somehow i accidentally managed to do a workout similar to the tabotta, i do a quick warm up and then i do around 20-35 laps of 25 second hard zones on a climb with a recovery lap every 10 and it seems to be working
TIP from Seiler him self. Calibrate you 4x8 minuts by using your HR-max. Avg HR in the 4 intervals should be 88-92% of MAX-HR. Thats how your find your watt-level. My exsperience says, that an typical endurancerider vil go high (above treshold) and a fast-twitcher will go lower on the 8 minuts (often sweetspot-level). And the other way around in eg the 30-30´s where the fasttwichewr kan go higher (watts)
This was an excellent explanation of interval training!!
The positive side of the HIIT is that it's "easier" to do that on the HT during Winter time, than doing long boring low intensity sessions. That's what I've been doing last Winter... though I didn't get the results because of some deficiency (I think): I've been prone to cramps for as long as I can remember, and last Spring I thought I had found a miracle solution ("40000 Volts": some magnesium and potassium electrolytes) that improved my condition... but a couple of weeks ago, I found out that the problem was in fact - probably - a calcium deficiency. I spent a full week with my calves in "spams mode" ON, 24/24h. Since last Sunday I tried a calcium supplement and since then, the spams have stopped (98%). So I'm currently going back to a "base" training to take it easy, and when I'll be fully recovered, I will gradually incorporate HIIT sessions.
Dylan: May I ask a question? -- Your 4:00 interval shows intensity 110-125% then your 8:00 interval shows same intensity level. Is this correct?? Or should the 8:00 be lower intensity??
Same question here. It seems more logical that longer intervals should be lower intensity
Same question here.
Everything I’ve seen on 4x8 prescribes 95-105%, not 110% or higher. You can, if really motivated, squeeze out a 4x8 session at 110% or higher, but if the Training Impact Score metric in WKO5 is valid, it is grossly over-reaching and will hurt more than it helps, especially if done frequently.
Same question
Let's take a look at the science!
Awesome video. I learned a ton that i can share with my team! Thanks for the video!
Finally somebody explains in a very understandable way hiit intervals, thanks so much for this video! What do you think about Sufferfest workouts? At least they are addictive!
Love your videos. Very informative and funny. Keep them coming. Thanks.
What would be a good cadence range for these? Should I be grinding out those 8 mins or spin to win?
I think the one you can sustain and keep your heart rate spiked for the duration of intervals. Idea is not to slow down too much
Thanks Dylan. That was helpful & informative
Great video again Dylan!
Awesome breakdown!!!
Thanks for always presenting the science 🤘
Just rewatched this, great info Dylan as usual! One question... at the end when you show the graphs of the workouts, on the 4x8s the intensity shows 110%-125%. This is the same intensity as on the 4x4 graph. Is that correct or should it be lower? Keep up the great vids...
From experience 4x8 intervals are normally in the 105%-110% range
That's a great question I noticed the same thing. I've read that 8min intervals repeated like this should be 103-108% of FTP.
Yep, I don't think those numbers are technically possible. Should likely be 105, 110% at the max. If your FTP is supposed to be 90% of an average of 2 x 8m intervals, then the theoretical max of these would be 111-113%. Good luck doing 4 of them.
Dylan! Always good content and in-depth review! You're seriously inspiring. Plus, your videos are usually in the Blue Ridge, so I'm a seriously happy camper.
The 8‘ intervals at the end says 110-125% of FTP, for 6*8‘, with 2-4 minutes of rest.
I know it says that this is a suggestion but shouldn’t that technically be impossible.
The 2*8‘ test would assume your FTP at 90% of your 8‘ average, just 2 sets, with 10 minutes of rest.
Here we do 6 of those intervals, at an even higher intensity, with much shorter rest. Wouldn’t that mean your FTP increases every single workout, I.E. it’s impossible?
Hi Dylan, Enjoying your posts! Just installed power meter pedals and starting to learn about training. I'm 61 and bike to help with my endurance for racing my off road motorcycle. Yet, I still enjoy getting stronger/faster on the bicycle and most importantly stronger endurance for my racing my motorcycle. I just obtained my FTP last week and now training lower zones verses pushing hard all the time. Want to be efficient and not over train. Have you come across any age specific does and don't in your research? Next I'll look into power between left and right sides. Seeing 55%L/45%R. Just today realized I start out with my left foot clipped in, but that should not account for much more power on the left side. Thank you!
You are a beast broskie!!! 🤘🏾📊 Watching your videos are really helping me dial things in on my training!!
Dylan, could you do a video on rest weeks? I prefer to ride only easy, zones 1 and 2 for 5-6 days, followed by an easier workout. I have had some people criticize this, saying that I should do a similar workouts to a normal week, with reduced volume. I say their rest week is really what a taper should be, but it would be nice to see what the science says.
Nicely timed video as I get ready for my 8min interval session😁
Can you do a video on the sort of sessions you should do during a race season?
This vídeo is a great one! Thanks for sharing you’re knowledge
Awesome stuff as always. I have a question though, let's say time to exhaustion at 120% FTP is 6 minutes. Is there a difference in doing 3x6 min @ 120% and 4x4 min @ 120% - is there a benefit in doing these intervals to exhaustion or is the cumulative work what matters?
To my knowledge, training to complete exhaustion is not always recommended, this also depends on your fitness levels. 4x4 would may be a more suitable duration
Great videos. I really like your scientific approach. Would like more information about coaching.
I wonder if this applies to running too
It should. As your ability to consume oxygen is increasing.
I wonder how effective the transfer from the bike to running is.
I'm about to do echo bike tabatas to see how it improves my running
Excellent content, thanks Dylan
Great job as usual.
11:01 - good summary for those of you sitting in the back of class
Thanks
Brilliant video ! Just wondering if the unnamed cycling channel contained the letters C N G although not necessarily in that order, as they love to rave about short rides and not doing base work.
I wrote a mitochondrial-based health and fitness book with champion cyclist Greg LeMond, "The Science of Fitness" where we advocate doing all you can to support mitochondria (diet, exercise, avoiding specific toxins, and natural supplements/vitamins) and to train with a focus to trigger mitochondrial biogenesis. I advocate hill repeat bicycling progressing to steeper, longer climbs, more repeats, and higher gearing. But avoid the trap of extending just mileage, because it is more about quality/intensity than quantity of exercise. Hill repeat cycling not only triggers the mechanism that multiplies your mitochondria, but also enables the Cori Cycle to clear lactate and turn on gluconeogenesis. Greg LeMond's famous quote "It never gets easier, you just go faster" means you have to put in the work and keep upping the challenge. A single specific routine is not the way to go since you have to ramp it up to maintain the challenge (mainly by attacking with more speed). I am currently doing my hill repeats climbing out of the saddle with a single speed track bike (no cheating with easy gears!).
Great content as usual! I know it's not always feasible to aim for a number during the 30s/15s intervals but surely for the 4 and 8 minute intervals a % of FTP rule is helpful as a guide? What would you suggest?
As hard as you can without fading. You will quickly see what you can / can't hold.
As the saying goes, it doesn't get easier, you just get faster. Trying to hit a number you can't hit will make you fade. Doing easy intervals defeats the purpose.
@@pierrex3226 are you Dylan’s alter-ego with the hat back wards? 😁
I’m not saying your totally wrong though but it is a bit unannounced. I typically aim to barely be able to do the last couple of intervals. In my eyes you really need to struggle at the end.
@@stephandelaat I feel we're basically saying the same thing no?
@@pierrex3226 there is a difference between barely completing a work out and fading. I would not advise someone to dig a hole so deep that they actually fade 😂 that is the difference. But other than that…yep, we say the same thing!
@@stephandelaat you sir are a subtle man. I would call that two shades of tomatoes, but I respect that :)
This is the perfect video I needed!!!!!!
Hi Dylan, only discovered your channel recently and been binge-watching it since then! Love your content and your calm way of presenting. If you´re looking for further topics, why not look into the effects of sauna on regeneration? I´d be really interested in this ;-)
Thanks again for all your great content!
It's critical to track cyclists but far less important to endurance racing (ie. 10:30 - ruclips.net/video/YBgAr7kLsZY/видео.html ). So, you have the elements here, but it could be organized more on type of racing/purpose more directly? Simply, HIIT gets to you to peak -- able use all you've got -- regardless of your condition. Something missed is that It's useful when you're trying to get back into shape quickly (it's the quickest way back). For peaking for a race (ie. 9:54 - ruclips.net/video/YBgAr7kLsZY/видео.html) tapering your workouts, you shorten endurance training to charge up and use HIIT (which you also recover more quickly from) to maintain/increase race-like stress). Tapering for a race is hard to get right and it is different for each type of sport and racing.
Hey...here's a novel idea...how about doing various interval sessions that mimic the type of racing you do!
Not sure if you're looking for video recommendations. It would be interesting to hear about "Is drinking to thirst optimum, or should you drink to 'stay ahead'?" I've seen some peer reviewed articles talking about how drinking to thirst is recommended. You also have books like "Waterlogged". But you also have companies such as precision hydration amongst others who claim that you need to drink to "stay ahead" of your hydration (I also hear this a lot in the cycling atmosphere)
science, not commerce, says that you should drink when you are thirsty.
Tabata is specific work rest interval of 8 rounds of 20 sec work 10 sec rest. It is very different than doing work/rest repeats.