---
title: "Exploring advances in interval training"
date: 2024-05-18
categories: ["Training"]
url: https://www.semiprocycling.com/digest/exploring-advances-in-interval-training
author: Damian Ruse (SEMIPRO Cycling)
---
# Exploring advances in interval training

![](https://www.semiprocycling.com/digest/images/80c0b211ac5e96a03ba2a304.webp)

A new paper by Knut Sindre Mølmen and Bent R. Rønnestad **explores recent advances in interval training for endurance athletes**, focusing on optimising interval training to sustain a high fraction of maximal oxygen consumption (≥90% VO2max). This intensity is questionable but there are no other measures that have been recommended as a target to improve performance and physiological adaptations.

## Key Findings

1. Acute Interval Training:

- High-intensity intervals (90-100% of maximal aerobic speed/power) maximise time spent at ≥90% VO2max.
- Optimal interval structures include varying work-rest patterns to sustain this high oxygen uptake.

2. Chronic Interval Training:

- Short, frequent intervals (e.g., 30 seconds work, 15 seconds rest) are more effective than longer, evenly-paced intervals.
- This approach increases VO2max and endurance performance significantly more than traditional methods.

3. Individual Variability:

- Athletes respond differently to interval training based on their unique physiology and training background.
- Tailoring interval training to individual needs is crucial for maximising performance gains.

## Recommendations for Cyclists

Training Strategies

1. Short Intervals:

- Implement 30/15 intervals (30 seconds of high-intensity work followed by 15 seconds of active recovery).
- Perform these intervals in sets (e.g., 3 sets of 13 intervals).

2. Mixed Intensity Sessions:

- Use intervals with varying durations to maintain high VO2max.
- For example, start with longer work intervals and gradually decrease the duration while maintaining power output.

3. Individualised Approach:

- Customise training based on individual strengths, weaknesses, and training history.
- Use the decision flowchart to determine the most appropriate interval training regime based on specific goals.

Adopting these advanced interval training techniques can significantly enhance your endurance performance. Tailoring the training to individual needs and focusing on short, high-intensity intervals are key strategies for success.

For more detailed information and specific study results, refer to the full paper by Knut Sindre Mølmen and Bent R. Rønnestad here: [https://cdnsciencepub.com/doi/...](https://cdnsciencepub.com/doi/pdf/10.1139/apnm-2023-0603)

## On my mind: The simple joy of riding a bike

Sometimes it all just comes down to the love of riding. I honestly don't think anything can replace it. The variety of experiences it offers. The places it takes us and the people we meet.

Sometimes we get lost in the gear and the ideas when all we really need is to ride. Simply for the joy of riding itself. Nothing more, nothing less.

Enjoy your ride today.

Damian