---
title: "This is really good news for cyclists."
date: 2025-02-22
categories: ["Training"]
url: https://www.semiprocycling.com/digest/this-is-really-good-news-for-cyclists
author: Damian Ruse (SEMIPRO Cycling)
---
# This is really good news for cyclists.

![](https://www.semiprocycling.com/digest/images/28e8ce7a144621be387e330e.webp)

A new study was conducted on **recreationally active men and women** (VO₂max ~35–50 mL/kg/min for men, 30–45 mL/kg/min for women). Their strength levels were moderate, with squat 1RMs around **0.8–1.2x body weight (men) and 0.6–1.0x body weight (women).**

For **less trained cyclists**, this concurrent approach could be an efficient way to build both **aerobic capacity and strength** in a time-crunched schedule. However, for **highly trained cyclists**, the impact of same-session training is **less clear**. Current research still suggests a **minimum of 6 hours between HIIT and strength** to avoid interference, but this study challenges that assumption.

More **nuanced periodisation** may be required for experienced cyclists to balance the effects of **fatigue, muscle recruitment, and neural adaptations.**

## Example Training Session (Combined VO₂max & Strength Workout)

**Session Length:** ~90 minutes  
**Objective:** Develop VO₂max while maintaining/improving strength

## Part 1: VO₂max Intervals (~35–40 min including warm-up)

- Warm-up: **15 min at low intensity (50–60% FTP)**
- **4 × 4-minute VO₂max intervals @ 110–120% FTP** (or 90% VO₂max)   - **Recovery:** 3 min @ 50% FTP
- Cool-down: 5–10 min easy

Alternative: If using a gym ergometer, set at **70–80% PPO**, matching the study’s intensity.

## Part 2: Strength Training (~45–50 min)

**Main Strength Block** (targeting lower-body power)

- **Squat:** 3 × 3 reps @ 90% 1RM (max strength)
- **Leg Press:** 3 × 5 reps @ 85% 1RM
- **Leg Curl:** 3 × 6 reps @ 70–75% 1RM

## Explosive Strength Block

- **Jump Squat:** 3 × 6 reps @ 45–50% 1RM (fast execution)
- **Knee Extension:** 3 × 6 reps @ 50% 1RM (fast execution)

## Upper-Body Strength (Optional if combining sessions regularly)

- **Bench Press:** 3 × 5 reps @ 85% 1RM
- **Seated Row:** 3 × 6 reps @ 75% 1RM

## Key Takeaways for Cyclists

1. **Time-Efficient Alternative**   - If time-restricted, combining VO₂max & strength **in the same session** is an option.   - More **novice or intermediate cyclists** will likely benefit most.
2. **For Experienced Cyclists**   - The **6-hour separation rule** remains a safer guideline for trained athletes.   - Recovery factors **(fatigue, neural drive, glycogen depletion)** become more critical.   - More research is needed to determine **whether trained cyclists would still see no interference**.
3. **Best Use Cases**   - **Early-season or build-phase training** (when adaptations are more general).   - **Time-crunched cyclists** who can’t fit in separate sessions.   - **Master’s cyclists** looking for efficiency without high training loads.

This **challenges the assumption** that concurrent training must be separated by hours. If integrated correctly, cyclists may **train both systems efficiently in the same session**—but more trained athletes should be cautious of long-term interference.

Read more here: [https://pmc.ncbi.nlm.nih.gov/a...](https://pmc.ncbi.nlm.nih.gov/articles/PMC11806282/)

## On my mind: The Privilege of Pressure

There was a time when applying pressure in training was simple—just push harder, go deeper, and suffer more. If you cracked, you recovered. If you got injured, you bounced back. Now, things are different. Pressure still matters, but applying it recklessly isn’t an option.

As I get older, I’ve come to value pressure in a new way. It’s not just about going all-in on every ride or chasing every number—it’s about being deliberate with where and when to push. Pressure isn’t about breaking yourself; it’s about making sure you’re still in the game, still progressing, still feeling that fire without burning out.

The privilege of pressure is knowing that you *can* push, that you *want* to push, and that it *matters* when you do. It’s a sign that you’re still chasing something worthwhile. If you’re under pressure, it means you’re not done yet.

And that’s a damn good place to be.  
  
Damian