Fewer but Longer Intervals: A Smarter Way to Boost Cycling Endurance?

This study compares the effects of two weekly long interval sessions (low-frequency, LF) versus four shorter ones (high-frequency, HF) on performance and adaptations in elite endurance athletes.

Over 12 weeks, both groups trained at the same volume and intensity. The LF group showed significant improvements in an 8 km time trial, exercise economy, and utilisation of VO2max at anaerobic threshold. The HF group saw no significant changes.

The results suggest longer, less frequent sessions allow for better recovery and greater adaptation, aligning with prior research emphasising concentrated stress for performance improvements.

While VO2max did not increase for either group, LF training enhanced efficiency and endurance-related metrics. For recreational yet serious cyclists, these findings challenge traditional approaches emphasising high training frequency and favour fewer, more impactful sessions for improving endurance, aligning with polarised and threshold-based training principles.

Read study here:

https://doi.org/10.3390/ijerph17093190

On my mindConsistency

Consistency in cycling isn’t about perfection; it’s about adaptability. Some days you’ll smash out the intervals, other days a gentle spin will have to do.

It’s not about sticking rigidly to the plan but showing up in ways that fit the moment. Feeling drained? Focus on technique during an easy ride. Short on time? Hit a high-intensity session instead.

Consistency thrives when habits flex to your life, energy, and goals. Every ride, even scaled-down, keeps momentum alive.

For all cyclists, whether new or seasoned, adaptability isn’t the fallback—it’s the strategy for progress over time. Keep showing up, whatever the shape.

Damian