In elite cycling, speed is not simply the result of natural talent or expensive bikes it’s the outcome of meticulous training strategies, scientific precision, and an unwavering commitment to performance. Among the most critical components of a pro cyclist’s regimen is interval training a method that has redefined how athletes gain speed, power, and endurance on the bike.
What Is Interval Training?
Interval training refers to a structured workout approach that alternates between high-intensity efforts and periods of recovery. In cycling, this might look like a rider pushing their power output to near maximum for one to five minutes, followed by a recovery period of easy pedaling. These intervals are repeated in sets, targeting specific performance adaptations.
There are various types of interval training, including:
- High-Intensity Interval Training (HIIT): Short bursts at maximal effort with limited rest.
- Threshold Intervals: Sustained efforts just below or at lactate threshold.
- VO2 Max Intervals: Short, repeated efforts at 90–100% of maximum oxygen uptake.
Each variation serves a unique purpose in developing the rider’s physiology and race-day readiness.
Why It Works: The Science Behind the Speed
The physiological benefits of interval training are well-documented:
- Improved VO2 max: The body’s ability to deliver and use oxygen efficiently is crucial for sustained high-speed efforts.
- Raised lactate threshold: Cyclists can perform at higher intensities without fatigue setting in as quickly.
- Enhanced muscular endurance: Short, explosive efforts build fast-twitch muscle fibers and improve neuromuscular coordination.
- Faster recovery: Regular exposure to stress-recovery cycles trains the body to bounce back quickly — a critical asset in stage races or hilly classics.
For elite cyclists, these adaptations translate to tactical advantages the ability to attack, chase, or sprint without blowing up.
How the Pros Do It: Inside a Champion’s Workout
Elite cyclists rarely leave training to chance. Their intervals are designed with incredible specificity based on the season’s race calendar, terrain demands, and physiological goals. Here’s how different types of intervals are used:
1. Sprint Intervals (10–30 seconds)
- Used to develop peak power and neuromuscular efficiency.
- Commonly used by sprinters like Mark Cavendish or Caleb Ewan to dominate flat finishes.
2. Anaerobic Intervals (30 seconds – 2 minutes)
- Builds anaerobic capacity and explosive power for attacking on climbs or covering breaks.
- Riders like Mathieu van der Poel thrive on these efforts during classics and one-day races.
3. VO2 Max Intervals (3–5 minutes)
- Increases oxygen utilization at high intensities.
- Essential for general classification riders like Tadej Pogačar to handle mountain surges and time trials.
4. Threshold Intervals (8–20 minutes)
- Designed to simulate long climbs or sustained race pace.
- Used heavily in pre-Tour de France training camps to build consistent, race-winning endurance.
These workouts are almost always guided by power meters, heart rate monitors, and sometimes lactate testing to ensure the rider is training in the exact zone required. The precision is extraordinary.
Mental Toughness and Pacing: The Hidden Benefits
Interval training isn’t just about physical improvement it’s also a mental game. Elite riders use intervals to train their minds to cope with discomfort, focus under fatigue, and stay calm under pressure. Knowing when to dig deep and when to recover is a skill honed just as much on the training ride as in the peloton.
It also teaches pacing discipline. Going too hard too early in an interval can lead to burnout, just like in a race. The best cyclists know how to meter their efforts and save energy for a decisive move.
From Training to Triumph: Real-World Applications
Take the example of Annemiek van Vleuten, whose dominance in climbing stages and time trials stems from relentless interval training. Her ability to attack repeatedly on climbs is not just talent it’s the result of calculated, brutal interval blocks designed to simulate race scenarios.
Similarly, Primož Roglič’s explosiveness in short, uphill finishes comes from finely tuned VO2 max intervals that sharpen both anaerobic and aerobic systems.
Even sprinters rely on tailored intervals. Sam Bennett, for instance, hones his finishing kick with short, high-power bursts at the end of long rides mimicking a sprint after a grueling stage.
The Secret Weapon of Speed
Interval training is not just a technique it’s a cornerstone of elite cycling performance. From developing raw power to refining race-day strategy, intervals provide a controlled environment to stress, adapt, and evolve.
For aspiring cyclists, embracing structured interval training guided by data and recovery can unlock massive gains. For the pros, it’s the secret weapon that turns preparation into podiums.
Whether it’s a solo attack on a mountain pass or a high-speed sprint to the line, the road to cycling greatness is paved with pain, precision, and plenty of intervals.