Boosting endurance with HIIT microcycles

If you’re aiming for a performance bump, consider using a short, targeted block of high-intensity interval sessions.

According to recent research, packing five HIIT sessions of short work intervals into a 6-day “microcycle,” followed by a 6-day active recovery period, can deliver measurable improvements.

Compared to sticking with your regular routine, this approach can boost your power output during tough efforts and even help you tap into more peak power when it counts.

Practically, this means reorganising your training calendar. Instead of spreading a few HIIT sessions over two weeks, concentrate them into one short, intense period.

During these HIT days, keep your efforts short but above your usual cruising intensity, then roll into an easier, low-volume recovery week. This contrast seems to “shock” the body into adapting more effectively—without feeling overcooked.

If you’ve hit a plateau, experiment with a short-interval HIIT microcycle. It’s not about pushing more total volume; it’s about targeting the right workload patterns, then letting your body absorb those gains with proper recovery. Give it a go and see if it gets you closer to your cycling goals.

Read more: https://onlinelibrary.wiley.co...

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On my mindRethinking

\It’s tempting to rely solely on familiar sources—your usual cycling blogs, that training ideas everyone quotes, or your own anecdotal experience. But consider taking a broader, more deliberate approach to how you gather and structure knowledge.

Cognitive science suggests that learning from a variety of mediums, spaced out over time, can deepen understanding and retention. Instead of reading one dense resource all at once, sample different types of material—coaching videos, sport science research, rider interviews—over several sessions.

You might explore academic papers that challenge conventional training wisdom, or switch up your environment by engaging with online forums one day and workshop discussions the next.

Take notes, rest, review, and then question what you’ve learned. By actively seeking diverse perspectives and testing your assumptions, you’re not just collecting information—you’re building a mental framework that adapts as the sport evolves, ensuring your progress on the bike is both informed and lasting.

Damian