One interval to rule them all…
A quick google search caused me to lose the will to live real quickly.
The consensus for power seems to be between 30s and 2 minutes maximum sustainable power is your best bang for buck. With a few variations like pyramids / ladders and so on.
What’s your go to interval for power? Whether that’s science based or just what you feel works for you.
A34 Alderley Edge bypass
A537 to Knutsford
A50 to M6 junction
A50 back to Knutsford
A50 to Holmes Chapel
Left down Twemlow Lane
Join A535 to Chelford
Left at Chelford Rab back on the A537 to Knutsford
Left at Knutsford RAB onto Goughs lane
Left back onto A50 to Holmes Chapel
Repeat until bored
Then straight over at Chelford RAB to Alderley Edge and home
I can only get myself to do intervals on the turbo
3 sessions I’ve been enjoying recently are
over/unders 45 seconds at 110% then 1 minute at 90% - 3 reps and 5 blocks with 2:30 rest in-between blocks
vo2 - I’ve toyed with a few of these but the one I’m going to go back to is 3 minutes at 115% then 4 minutes at 65% - 7 reps of that. 3 minutes feels manageable but you still get a decent workout with 7 pops at it
and for when I can’t be bothered to engage my brain a standard 2x20 sst at around 90%
I tried it once and got through to the third set when I failed. Counted that as a pretty decent try. Back then my FTP was around to 250W, so the 125% was I think 305W which stung
One I used to do before zwift etc was a pyramid starting at 200W, increase by 10W every minute. Hit a peak which for me was often around 300W and then decrease by 10W all the way back to 200W.
The fun part was deciding where to call the peak - call it too late and you die on the way down.
I know it’s not strictly intervals. but still a nice snappy 20 minute-ish work out
6x5mins at 110%. I do the first one and half way through that first interval I’m thinking there’s no way I can do 5 more of these but you keep slogging on trying high cadence, low cadence and anything in between searching for that mythical sweet spot that makes it feel easier, without ever finding it.
I’m on a dumb trainer and rarely hold the power on the last one, when I do it’s probably time to adjust FTP.
Sufferfest were my goto sessions before zwift. Absolute murder most horrid some of those were. Before them I used spinervals. But any sessions can be made vomit inducing power sessions.
Russian Ladders was a go to track workout, we’d do a pyramid off 1min, so 15s/45s 30/30 45/15 1min / 1min and back down…repeat . All flat out, recoveries were still hard as well as we tried to stay in a group and there was always someone pushing the pace.