To get the most out of your training, you should address the following principles in order:
- Consistency
- Volume
- Intensity
- Periodisation and tapering
- Marginal gains
The two most efffective high-intensity interval sessions:
- 30/15 – 30 seconds high intensity (between 120-130% FTP) followed by 15 seconds low intensity for 13 cycles with three-minute recovery, repeat three times.
- 4 x 8 minutes maximal effort (around 102-107% FTP) with a two-minute recovery
The most effective training plan:
A periodized programme that follows three-week cycles, two intense weeks followed by a recovery week. The two intense weeks should have two of the above sessions and four low-intensity sessions. The recovery week should have one of the high-intensity sessions and two low-intensity rides.
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SamuelJTanner 