Long threshold intervals improve your fitness and speed in endurance cycling and running events

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In this video John talks about how longer efforts at critical pace/power/FTP can make a big difference to your fitness and average riding speed.
He describes a 6 week protocol that has been very effective with one of his coached athletes.
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Опубликовано:

11 окт 2024

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Комментарии : 13

@therealbolekpolivka Год назад

John has a great voice and shares a lot of actionable training advice, I'd definitely listen to his podcast!

@EnduranceBikeandRun Год назад

Thanks Jon, I’m glad you find the videos useful

@nankestein1073 Год назад

I’d love that! I love listening to podcasts while cycling. I think the subjects of the RU-vid series could be used as a base and be deepened until you have about 30-60 minutes per episode. But interviews with ultra cyclists about their training/preparation for a specific event would be great too! Or following one of your ‘students’ with regular updates and short interviews , endless possibilities!

@nickuloth7251 Год назад

Another great video from my coach. Thanks John

@EnduranceBikeandRun Год назад

Thank you Nick!

@eliziskin6021 Год назад

Would threshold intervals at the beginning of a 2-4 hour sessions interfere with the metabolic benefits of zone 2 work afterwards? Any additional work in intensity zones you'd recommend in such a 6-week block, or just zone 2? Great video and fantastic progression!

@EnduranceBikeandRun Год назад

Hi Eli, I am glad you like the video. I don't think it is worth worrying too much about the detail, you would only do the endurance after the intervals if you had limited time so it's always a compromise. It might help with durability in that doing some riding when you are tired will help if you're planning longer events. Another option is to do some intervals or a time trial effort at the end of a longer ride to develop and/or test durability/fatigue resistance. Something like a 10 to 20 minute climb at the end of your ride - maybe a Strava Segement, can be a good, albeit unpleasant option.

@kswissu72 9 месяцев назад

I am currently doing a VO2 training plan, but I like the look of this simple but effective plan. Would 96% of FTP for the 3x10 minute block and 85% of FTP for the 2x15 minute block be in the right range or area to make progress?

@EnduranceBikeandRun 9 месяцев назад

Thank you for commenting. The 3 x 10 minutes at 96% FTP should be good but I think you would need to go harder for the 2 x 15 minutes - probably at least 90% and build up to 95% FTP for those as well. Good luck and let us know how you get on.

@kswissu72 9 месяцев назад

@EnduranceBikeandRun I will! Also, do you have a link to your training plans? I'd like to see if there is something to fit my focus and development for the next 6 week!

@EnduranceBikeandRun 9 месяцев назад

@@kswissu72 here is the link: endurancebikeandrun.myshopify.com/collections/training-plans if you have any questions you can email me at john@endurancebikeandrun.com

@joharimohd6390 9 месяцев назад

Hi How many minutes break in between the intervals? Say between the 3X10min?

@EnduranceBikeandRun 9 месяцев назад

You wouldn't need 5 minutes between efforts that are 10 minutes long, 2 or 3 minutes should be enough. The idea of doing long efforts at FTP is that you're sustaining the power, so take what you need to get the session done at the target intensity. If you can't recovery from an effort around FTP in 5 minutes you're probably not going to and it is time to go home and wait for fitness to build a bit.