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Cycling Interval Workout - Professional Bike Training | EVOQ.BIKE
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The 20-Minute Interval Trap Too many people measure themselves around an all-out 20-minute effort. Training software rewards it. Zones are built around it. Riders compare themselves with it. But it barely exists in real cycling. The Irony Even in a lactate test (which the 20-min test tries to estimate), you don’t do a balls-out 20-minute effort. And here’s the kicker: I was the king of 20-minute climbs early in my pro career. I’m not guessing at this, I lived it. Looking back at my old training,
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The 20-Minute Interval Trap Too many people measure themselves around an all-out 20-minute effort. Training software rewards it. Zones are built around it. Riders compare themselves with it. But it barely exists in real cycling. The Irony Even in a lactate test (which the 20-min test tries to estimate), you don’t do a balls-out 20-minute effort. And here’s the kicker: I was the king of 20-minute climbs early in my pro career. I’m not guessing at this, I lived it. Looking back at my old training,
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Threshold intervals are powerful, but most riders mess them up by going just a bit too hard, pushing deep into the red and burning through the session before adaptations happen. True threshold work should feel controlled, repeatable, and sustainable — not like a death march. When done correctly, threshold builds lactate tolerance, aerobic efficiency, and power-at-VO2… all without destroying you for days. If you want your FTP to rise, you need progression — not chaos. Start with 2x12 or 3x10 at p
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