Incorporating PowerIntervals into your training is a great way to gain the power for prolonged surges in power or pace.
Descending Intervals can help you get faster at your favorite segments and they’re also excellent preparation for races like criteriums and cyclocross that have many short, high-power efforts with little or no recovery between them.
SteadyState Intervals aren’t sexy, but you’d be hard pressed to find a workout that’s more effective for making you faster on the bike. I think of them as a cornerstone workout that all cyclists should rely on heavily.
High Speed Sprints
When you’re trying to win a local criterium or set a new record on a favorite segment, adding High Speed Sprints to your training makes a huge difference.
To get faster and stronger on climbs it makes sense to spend more time climbing hills, doing Climbing Repeats can help you develop greater climbing power at lactate threshold.
To truly become a fast climber it’s important to also develop the ability to surge above your high intensity and then recover while still climbing. That’s exactly what OverUnder Intervals help you develop.
Even though you’re doing an interval workout you’ll feel like you’re rolling pretty fast while pedaling pretty slow. As a result of the controlled intensity and relatively low cadence Tempo intervals feel pretty easy at the start of the workout, but they get more challenging as they progress.