Why Riding Easier ‑ but Harder ‑ for One Week Can Make You Faster

Most cyclists spread their tough sessions across the month. A new study shows there is another way: cram six “comfortably‑hard” interval rides into seven days, then back right off. In trained cyclists this single block lifted power at lactate threshold by four percent in under two weeks. No fancy gear. Just deliberate structure.

Why you should care

• Four percent more threshold power lets you sit a few kilometres per hour faster for the same effort.
• Gains came without extra weekly volume, so time‑poor riders can benefit.
• The subjects were well‑trained and mid‑30s, so masters athletes can apply this with minor tweaks.

What to do next week

1. Pick a quiet week. Low work and family stress.
2. Six rides, one hour each. After a 15 min warm‑up do 5–7 × 12 min at about 85 % of FTP (RPE 14–15). Spin easy three minutes between reps. Cool down.
3. Fuel normally. Aim for 30–40 g carbs per hour.
4. Follow with six easy days. Zone 1–2 only. Sleep, eat, hydrate.
5. Retest. Check 20 min power the following week. Expect a bump if you nailed the block and recovery.

Masters tip: If you are 40 + add one full rest day mid‑block and limit the set count to five.

Reference:

Mølmen KS, Odden I, Mikkelsen C, et al. A Moderate-Intensity Interval Training Block Improves Endurance Performance in Well-Trained Cyclists. Med Sci Sports Exerc. 2025.

On my mindNarrow Your Focus

I stumbled onto this idea recently and wanted to pass it on. The people I admire most, the ones really crushing it, aren’t drowning in opinions. They’re laser-focused. They aren’t experts on every latest headline, nor are they wasting energy on daily dramas. Instead, they’ve found one clear lane, mastered it, and stick to it.

Turns out, having fewer opinions is actually a strength, not ignorance. It means you’ve got the wisdom to stay in your zone. I’m trying to adopt this too: less scattered attention, more clarity, more results. Thought this might help you too.

Damian