interval training

Beyond Intervals: How to Get Fast Without Interval Training

  Interval training is a cornerstone of endurance training programs. But have you ever wondered if you actually need to do intervals to get faster or perform at your best? I dove into this topic in Episode 245 of “The Time-Crunched Cyclist Podcast”, but if you don’t have 30 minutes to watch the video or …

high intensity intervals

Interval Training: Mistakes Cyclist Make with High Intensity Intervals

Despite the current frenzy around Zone 2 training, coaches and athletes have long known they need to train the full range of intensities to improve performance. Even proponents of large volumes of easy aerobic training incorporate high intensity intervals into their training programs when it’s time for athletes to get ready for racing. We’ve been …

cycling interval training

The Guide To Effective Cycling Interval Training

By CTS Senior Coach Maddison Russell Cycling interval training can be a powerful tool to increase speed, power, and endurance on the bike. Unfortunately, many cyclists view interval training as a complicated and downright scary concept. As a result, they steer clear of interval workouts in their training plan entirely. Often, cyclists assume that interval …

ultramarathon interval workouts

12 Key Interval Workouts for Ultramarathon Training

  When I build ultrarunning interval workouts for athletes, I have unlimited combinations to choose from. I can create intervals ranging from seconds to hours. I can manipulate the intensity of intervals, combine different interval modalities into one workout, vary the amount recovery between intervals, and more. Despite the choices available, most of the interval …

SteadyState Intervals – The Cornerstone of Your Training for Summer Goals

Now is the time to figure out how you’re going to prepare for your summer goals. It’s not too late, but for athletes with a solid base of aerobic fitness I recommend a minimum of three months of structured, goal-oriented training in preparation for a goal event. For athletes who are starting out with a …

trail runners in the woods

Top 3 Changes That Will Revolutionize Your Run Training

  A lot of the ways athletes train have little to no basis in sports science. They are traditions rather than evidence-based practices. Most are harmless, like a 7-day training cycle or Sunday long runs, but there are a few run training traditions that you should do away with. I’ve been coaching trail and ultramarathon …

when to do interval training in zone 2 ride

When Should You Do Intervals in a Zone 2 Workout?

  Combining Zone 2 endurance rides with intervals is a powerful strategy, but timing matters. Should you incorporate high-intensity efforts right after warming up, schedule them mid-ride, or save them for the end when you’re already fatigued? It all depends on what you’re trying to accomplish. If watching or listening is more your speed, there …