Shownotes

Humidity and weather

01:50 -

• I recently had a particularly memorable trail run that highlighted just how challenging the conditions have been with the recent weather. During a run that was originally planned to be 24 kilometres, I reached a river crossing that is normally manageable, with water below knee height.
• Due to the heavy rainfall, however, the situation was very different. As I entered the river, the water quickly rose to hip height before I was even halfway across, and it was clear that the riverbed became steeper and the current stronger further on.
• The water was extremely cold, and I became concerned about the risk of slipping, injuring myself, or simply becoming too cold, so I made the decision to turn back.
• Finding an alternative crossing proved difficult. I spent a significant amount of time searching for a safer way across, but without success, which ultimately forced me to take a long detour.
• As a result, the run extended to nearly 29 kilometres by the time I made it home. Although the conditions were demanding, the fact that it was a sunny day—something we had not experienced for several days—made a meaningful difference, as it allowed me to dry off quickly once I was out of the water.

Power Rankings: number 6 (Mikael)

10:45 -

• I will start by mentioning a session that sits just outside my top five, effectively as a bonus. This session consists of participating in a virtual race, typically lasting between 15 and 60 minutes, which I find to be the optimal range.
• Using online platforms that offer virtual racing provides an excellent opportunity to complete a very demanding session while maintaining a high level of motivation, making it easier to push hard all the way to the finish.
• The specific physiological demands of this session depend largely on the race duration, the course profile, and the number of participants. Over the past few years, I have frequently used Rouvy as my primary indoor platform, and racing there has often resulted in efforts that are strongly threshold-oriented, largely because the fields tend to be smaller.
• In these scenarios, the dynamic is less about repeated attacks and more about settling into a small group and sustaining the effort to remain there. 
• That said, the course plays a critical role. More punchy courses tend to shift the focus toward VO₂max work, particularly in shorter races, whereas longer races and steadier courses place greater emphasis on sustained threshold intensity. This flexibility allows the session to be tailored to the specific physiological adaptation I am targeting, simply by choosing the appropriate race format and platform.
• With the wide range of platforms now available, including those integrated into TrainingPeaks, it is relatively straightforward to select a race that aligns with the intended training objective.
• While this type of session is undeniably hard and requires careful integration into the overall training plan, I believe that on the bike, a very demanding effort can be both useful and appropriate when applied thoughtfully.

Power Rankings: number 5 (Jack)

13:33 -

• My fifth-ranked session is a race-specific or race-simulation workout designed to be performed close to competition, typically toward the end of a macrocycle. In this case, the focus is on a 70.3-specific bike session consisting of five repetitions of 20 minutes, with two to four minutes of recovery between efforts.
• The intensity generally falls within approximately 80 to 88 percent of functional threshold power, although this range may need to be adjusted downward for intermediate or beginner athletes.
• Early versions of the session may be relatively steady in terms of power output, but as the race approaches, I progressively add more simulation elements based on the specific demands of the course.
• To structure this effectively, I rely on course analysis tools such as Best Bike Split, using them to align each 20-minute repetition with a representative segment of the race.
• For example, one repetition may begin with a higher-than-average power output to reflect the demands immediately after exiting transition, followed by a more controlled effort. Another repetition may incorporate low-cadence, out-of-the-saddle work to simulate a climb, followed by a faster section where the emphasis shifts toward maintaining an aerodynamic position at slightly lower power.
• Each repetition can therefore be modified to reflect different parts of the course, allowing the session to closely mirror race-day demands while still leaving room for creativity and individualisation.
• In practice, I often avoid starting athletes directly with five repetitions of 20 minutes. Building up gradually, for example by beginning with four repetitions, is usually sufficient, given that the intensity should not be excessively high if the goal is to prepare for a sustained race effort over 90 kilometres.
• While some athletes may eventually progress to six repetitions, I am generally cautious about prescribing the full race duration in training, particularly for faster athletes who will complete the bike leg in around two hours.
• For those expecting a longer bike split, closer to three hours, extending the session to six repetitions can be appropriate, as the relative intensity will be lower. When used selectively, this session can also be paired with a short run off the bike, adding further specificity when required.

Power Rankings: number 5 (Mikael)

17:00 -

• My number five session is a long endurance ride, ideally lasting at least two hours, although the original research typically used durations of three to four hours. The defining feature of the session is the inclusion of short, maximal sprints at regular intervals throughout the ride.
• The structure is straightforward. After approximately 40 minutes of steady endurance riding, I include a set of three all-out sprints. I typically use 20-second seated sprints, with four minutes of recovery between each sprint.
• Once the sprint set is completed, the ride returns to endurance intensity until the next hourly mark, at which point the sprint sequence is repeated. Over a three-hour ride, this results in three sprint sets, each spaced evenly across the session.
• For longer rides of four or five hours, I usually adjust the sprint stimulus slightly. This might involve reducing the sprint duration to around 15 seconds or limiting the number of sprints per hour to two.
• The goal is not to accumulate a large volume of maximal sprinting, but rather to introduce a repeated metabolic disturbance within an otherwise aerobic session, thereby adding an additional training stimulus on top of the endurance work. In the original studies, the sprints were 30 seconds long, but these protocols were applied to elite cyclists with a much higher anaerobic capacity.
• For most triathletes, who generally have a lower W′, 30-second all-out sprints tend to be excessively demanding, which is why I prefer the 20-second variation. While this is not an exact replication of the research protocol, it represents a practical adaptation of the underlying principles.
• I find this to be a very versatile session that can be used throughout the year. Later in the season, when training becomes more race-specific and neuromuscular work is often reduced, the inclusion of short sprints can be an effective way to maintain neuromuscular qualities without adding excessive fatigue.
• Earlier in the season, particularly during the base training phase, research has shown that athletes can maintain key performance markers, such as 20-minute time trial power, despite not performing traditional high-intensity intervals, provided that these sprint efforts are included within endurance rides. This was one of the earliest findings associated with this type of session and highlights its value as a maintenance tool.
• That said, athlete profiling is important. For most triathletes, who tend to have relatively low anaerobic capacity, these sprints are not excessively taxing and can be integrated safely. However, for athletes with a very strong anaerobic profile who are capable of producing extremely high sprint power, this session requires more careful management, as the sprint efforts can generate significantly greater fatigue.
• In terms of application, I do not typically prescribe this session on a strict weekly basis or as part of a rigid block. Instead, I use it intermittently, replacing a standard endurance ride when I feel there is sufficient margin within the athlete’s overall load and recovery capacity.
• In practice, that margin usually exists, as I rarely aim to keep athletes permanently close to their maximum tolerable load. Used in this way, the session also serves as a motivational variation from standard endurance riding.
• While it can be applied year-round, I tend to use it more frequently in the early stages of the base training phase, particularly when overall intensity is still relatively low and the goal is to preserve a broad range of physiological capacities.

Power Rankings: number 4 (Jack)

22:38 -

• My next key session is a classic VO₂max workout based on micro-intervals. The version I typically use at the higher end consists of three sets of thirteen repetitions of 30 seconds at approximately 120 percent of functional threshold power, followed by 15 seconds of active recovery at around 60 percent of FTP.
• Between sets, I allow roughly three minutes of recovery. This is the more demanding, advanced version of the session that I reserve for athletes with sufficient training background.
• When needed, I scale the session by adjusting the work-to-rest structure, for example by using 30–30s or 40–20s, while aiming for the same underlying physiological outcome.
• What I particularly value about this session is the way heart rate and oxygen uptake rise rapidly, allowing a significant amount of time to be spent near VO₂max, without excessive lactate accumulation.
• Because the work intervals are very short, lactate never builds up in the same way it does during longer VO₂max intervals, where athletes can quickly reach severe acidosis. This makes the session more manageable, more repeatable, and better suited to the overall demands of triathlon training.
• In terms of execution, I emphasize that the efforts should not be completely all-out. The athlete should not finish the session completely depleted, even though the intensity is very high and close to maximal. When done correctly, the session allows a large accumulation of time at high oxygen uptake, something that is far more taxing and difficult to achieve with traditional longer VO₂max intervals.
• Despite its effectiveness, I still use this workout sparingly. Rather than including it continuously in a long-term plan, I prefer to apply it within focused VO₂max blocks, where the goal is to specifically target this adaptation for a limited period.
• This session is, without question, the VO₂max workout I prescribe most frequently. It is also one of the most thoroughly researched cycling sessions overall, not just within the VO₂max category. A significant body of scientific literature supports its effectiveness, and it continues to be discussed and refined in contemporary endurance training research.
• One of the main reasons I favour it, particularly for triathletes, is precisely the reduced lactate accumulation. For many triathletes, longer VO₂max intervals such as five-by-four or four-by-five minutes require a relatively low power output, as they lack the glycolytic capacity and anaerobic work capacity to sustain intensities far above threshold for that long. This limits the time they can actually spend at very high oxygen uptake.
• With micro-intervals, the short recovery periods allow VO₂ to rise quickly and remain elevated, while reducing reliance on large lactate production. This makes the session especially effective for athletes with a more aerobic, slow-twitch-dominant profile.
• In those cases, micro-intervals are often preferable to longer VO₂max intervals. That said, for athletes with more well-rounded power–duration profiles, I still use a combination of longer intervals and micro-intervals to ensure a balanced development.

Power Rankings: number 4 (Mikael)

26:56 -

• My number four session is another classic, this time focused on threshold development. The version I most commonly use consists of ten repetitions of four minutes at 95 to 100 percent of functional threshold power or critical power, with one minute and twenty seconds of recovery between efforts.
• This represents a clear three-to-one work-to-rest ratio, which is a structure I consistently apply to threshold intervals on the bike, regardless of the individual interval duration. The recovery periods are performed as very easy spinning, typically in the range of 35 to 50 percent of FTP.
• I would not begin an athlete directly with ten repetitions of four minutes. While this workload is generally achievable for an intermediate-level athlete, it is usually too demanding for beginners or for athletes with a relatively low chronic training load.
• In those cases, I prefer to start with around eight repetitions. With appropriate progression over time, intermediate athletes can build toward ten to twelve repetitions.
• For more advanced or elite athletes with a strong training background, it is possible to extend the total amount of threshold work substantially, in some cases reaching up to 60 minutes of accumulated time at threshold, such as fifteen repetitions of four minutes. This, however, requires a well-established aerobic base and a long, gradual progression.
• There is also flexibility in how the interval structure is progressed. Instead of ten repetitions of four minutes, the same total stimulus can be achieved through alternatives such as seven by six minutes, five by eight minutes, or four by ten minutes, while maintaining the same three-to-one work-to-rest ratio.
• Although I generally adhere to this structure, I do not consider the exact duration of the recovery intervals to be the most critical variable in this type of session.
• In my view, especially for threshold training, the primary objective is to accumulate a meaningful amount of time at the target intensity. If slightly longer recoveries allow an athlete to complete more quality work at the intended power, that can be a reasonable and effective trade-off within this session.

Power Rankings: number 3 (Jack)

29:07 -

• My third-ranked session sits at a similar intensity level but introduces a distinct low-cadence emphasis, focusing on seated torque work. I use this type of session frequently, particularly at the beginning of a threshold workout, as a preparatory stimulus before moving into more conventional threshold intervals.
• The power targets are slightly lower than those used in standard threshold work, and I deliberately reduce the duration of each repetition.
• While my general preference for threshold training is to use longer repetitions to allow lactate levels to stabilise, I take a different approach with torque-focused work.
• In this context, I typically prescribe five to six repetitions of three to four minutes at approximately 90 to 95 percent of functional threshold power, and in some cases up to 100 percent, depending on the athlete’s conditioning. Cadence is kept low, usually around 60 revolutions per minute, with the emphasis on controlled, seated force production.
• I primarily use this session as a lead-in to longer threshold efforts later in the workout. The rationale behind torque work is not necessarily a direct increase in threshold or FTP, as the evidence for that outcome is not definitive.
• Instead, the value lies in targeting type II muscle fibres and improving muscular recruitment under load, which I believe contributes to improved durability over time.
• Because these adaptations are difficult to quantify directly, the scientific evidence is less clear-cut, but from a practical standpoint, I consider this work to be a valuable component of a well-rounded training program.
• This type of session can be used throughout the year and often serves as a staple in training, although I tend to rely on it more during the middle of the build phase. That said, I do adjust its use based on the individual athlete and the broader context of their training plan.
• One important consideration, particularly for less experienced athletes, is bike fit. Low-cadence torque work places higher mechanical stress on the musculoskeletal system, especially around the knees.
• For that reason, I always emphasise the importance of having a well-adjusted bike position before including this type of session. In my own training plans, whenever torque work is prescribed, I explicitly note the need for a proper bike fit to reduce the risk of knee discomfort or injury.
• I am also cautious with overall loading when using torque-based intervals. Prescribing long repetitions at low cadence, such as four by ten or four by fifteen minutes, can result in very high force demands, which I consider excessive for most athletes.
• For that reason, I prefer shorter repetitions and modest total volume, integrating this work at the start of more traditional threshold sessions and progressing it gradually over time.
• Although outcome-based evidence remains limited, there is a long history of torque work being used in endurance training. Over the past decade, its use has become increasingly common, largely because many coaches and athletes have observed its effectiveness in practice.
• From what I have seen, this growing adoption reflects consistent anecdotal success, reinforcing its place within a balanced and thoughtfully constructed training program.

Power Rankings: number 3 (Mikael)

33:20 -

• My third-ranked session is another form of micro-interval training. Instead of the more common 30–15 protocol, this session is based on a 40–60 structure. I classify it as a micro-interval session due to its short work and recovery cycles, even though the recoveries are not truly easy.
• The session consists of four repetitions of five minutes. Within each five-minute block, I perform three cycles of 40 seconds on and 60 seconds off.
• The 40-second efforts are executed at approximately 115 to 120 percent of functional threshold power, while the 60-second “off” periods are maintained at or slightly above threshold, typically around 100 to 105 percent of FTP or critical power. 
• These recovery periods are therefore not restorative in the traditional sense, but they are sufficient to slow the rapid accumulation of fatigue and lactate, allowing the session to remain sustainable.
• Despite the relatively high power during the recovery phases, it is possible to complete the session, although it is unquestionably very demanding. How it compares in difficulty to the 30–15 protocol depends largely on the day and the athlete.
• With the 30–15s, the cumulative work within each set is almost ten minutes, and even though the recovery is at a much lower intensity, the short duration of the rest periods makes the effort feel almost continuous.
• In contrast, the 40–60s only last five minutes per repetition, and although the recoveries are much harder, the shorter block duration creates a clearer psychological endpoint, which can make the effort feel more manageable in some cases.
• I do not consider one format universally harder than the other. Instead, I see them as complementary. I like to alternate between the two, as both are highly effective and provide slightly different stress profiles while targeting similar physiological outcomes.
• Although there is somewhat less scientific literature on the 40–60 protocol compared to the 30–15s, there is still solid evidence showing that it is very effective for accumulating time near maximal oxygen uptake. For that reason, I view it as another strong option for VO₂max development.
• When prescribing this session, I typically use a one-to-one work-to-rest ratio between the five-minute repetitions, allowing approximately five minutes of easy recovery between each block. This structure ensures that the quality of the work remains high across all repetitions while keeping the overall session controlled and purposeful.

Power Rankings: number 2 (Jack)

35:54 -

• My second-ranked session is a more traditional Norwegian-style threshold workout. It is designed to accumulate a relatively large amount of work at a slightly lower intensity than classic threshold intervals, making it both physiologically effective and highly relevant for long-course triathlon.
• Depending on the athlete’s level, the total work duration can be quite substantial, reaching up to 80 or even 90 minutes for more elite profiles. For most athletes, however, a session such as six repetitions of ten minutes represents a sensible and effective middle ground.
• The target intensity for this session typically sits around 88 to 92 percent of functional threshold power. The slightly longer interval duration is balanced by the slightly lower power, which allows physiological variables such as lactate and oxygen uptake to stabilise more effectively within each repetition.
• Recovery periods do not need to be extensive, as the intensity is controlled. In most cases, one to three minutes of recovery is sufficient. If longer recoveries are required, that is usually a sign that the prescribed power is too high for the intended purpose of the session.
• From a training perspective, this session not only supports threshold development from below, but also has strong specificity for long-course triathlon. While most athletes will not sustain power levels this close to FTP during a 70.3 race, this type of work improves fractional utilisation and enhances the ability to operate efficiently at sub-threshold intensities for extended periods.
• For that reason, I consider it more triathlon-specific than many traditional cycling threshold sessions.
• This session is often described as a classic sweet spot workout, which is a fair characterisation. What I value most about it is the balance it strikes between pure threshold development and race specificity.
• It can function very effectively as a transitional session, bridging earlier phases that focus more heavily on threshold work and later phases that move toward sweet spot and fully race-specific sessions, such as longer continuous efforts or structured race simulations.

Power Rankings: number 2 (Mikael)

38:14 -

• My second-ranked session is the Rønnestad 30–15 protocol, which I have already discussed in detail earlier. Rather than revisiting the structure itself, the key point I want to address here is execution, specifically the use of ERG mode versus riding without it.
• When performing this session on an indoor trainer, I strongly prefer using ERG mode. The rapid changes in intensity make the session difficult to execute consistently without ERG, and relying on manual pacing often leads to uneven power output and unnecessary fatigue.
• On the trainer, ERG mode allows the focus to remain on execution and physiological stress rather than on constant power adjustments.
• Outdoors, however, the situation can be different. If the terrain allows, particularly on a long and steady climb, it is possible to execute this session very effectively without ERG mode by riding hard on the work intervals and using the descents or flatter sections for recovery.
• This is one of the advantages of the 30–15 format compared to longer threshold intervals. While it can be challenging to find uninterrupted roads for sustained efforts of ten or twenty minutes, this session is often easier to accommodate outdoors.
• A sufficiently long and steady climb that lasts close to ten minutes can work exceptionally well, as the effort can be maintained on the ascent with the recovery naturally occurring on the descent.
• I clearly remember performing this session on the climb toward Formentor in Mallorca. It is a steady climb of around 3.2 kilometres, averaging roughly six to six and a half percent, with very little variation in gradient. On terrain like this, the session fits perfectly and is not only effective from a training perspective but also highly engaging to execute.

Power Rankings: number 1 (Jack)

39:57 -

• My number one session is not something I would even describe as a structured workout. It is, in many ways, the reason most of us are drawn to cycling and endurance sport in the first place. I refer to it as the adventure or exploration ride.
• This typically involves three to six hours on the bike, with intensity ranging from zone one up to low zone three. The defining characteristic of this session is that intensity is not tightly controlled. Instead of fixating on power targets, I let the terrain dictate the effort, accepting natural variations as they occur.
• There is minimal structure, and that is very much the point. The duration creates the opportunity to explore new roads, ride without time pressure, and reconnect with the enjoyment of simply being on the bike.
• Beyond the enjoyment factor, this type of ride plays an important role in long-course triathlon preparation. The extended duration builds mental resilience, durability, and fatigue resistance, all of which are critical for long events.
• While the effort is terrain-led, I still remain mindful not to push too hard, particularly when venturing into longer rides or unfamiliar distances. Even on steeper climbs, the goal is to avoid sustained high-intensity efforts and excessive glycolytic stress.
• The primary objective of this session is to accumulate a large, predominantly aerobic stimulus. As long as intensity is kept under control over the course of the ride, it delivers significant physiological benefits while also reinforcing the mental and emotional aspects of endurance sport.
• For me, this combination of freedom, exploration, and aerobic conditioning is what makes it the most valuable session of all.

Power Rankings number 1 (Mikael)

41:44 -

• My number one session aligns exactly with what I value most in cycling: the long ride. More specifically, I see it as an over-distance ride, not in relation to race distance, but relative to what I am habitually doing. If my usual long ride sits at two to three hours, stretching it to four or five hours once in a while is extremely valuable.
• If I am already comfortable riding four to five hours regularly, then extending that to six or even seven hours becomes the stimulus. The key is that the distance is beyond the norm, not necessarily beyond race demands.
• An added bonus is incorporating sustained climbs into these rides. Climbs naturally introduce variation in torque and power output, even when effort is well controlled.
• That said, I am careful not to let intensity drift too high. In this context, duration is the primary stimulus, not intensity. The goal is not to turn the ride into a hard session, but to accumulate time, fatigue, and muscular load in a controlled way. The terrain provides enough variation on its own.
• I have very strong personal memories associated with this type of training. While preparing for an Ironman in 2020, I completed a solo, home-based training camp over six consecutive days.
• During that week, I rode 200 kilometres one day, 210 kilometres the next, and then 225 kilometres on the third long ride. Coming out of that block, I remember feeling exceptionally fit and resilient, and subsequent training sessions felt remarkably strong and efficient.
• Unfortunately, that Ironman was later cancelled due to a resurgence of COVID cases, which was disappointing given the level of fitness I had reached. Even so, the experience reinforced something I strongly believe: there is no shortcut to volume. Long rides create adaptations that simply cannot be replicated through shorter sessions.
• When it comes to café stops during long rides, my view is nuanced rather than absolute. Whether or not they make sense depends on both the duration of the ride and how close I am to a key race.
• On very long rides of six hours or more, I think a café stop is perfectly acceptable if it helps motivation or enjoyment, regardless of proximity to a race.
• For rides in the three-to-four-hour range, I am more inclined to allow café stops earlier in the season, but closer to competition, I prefer those rides to be continuous. The four- to five-hour range sits in a grey zone, where the decision depends on how race-specific the training phase is.
• I do not see long café stops as having major negative effects, but they may slightly reduce the final marginal gains in durability. A short stop of five minutes for a quick drink is very different from sitting down for thirty minutes with food and coffee.
• In the latter case, some accumulated fatigue is cleared, and the continuous nature of the stimulus is interrupted. That means both durability assessment and durability development are slightly compromised, as the athlete never experiences what it feels like to ride continuously for the full duration.
• That said, motivation and enjoyment matter. A compromise I often favour is placing the café stop at the very end of the ride, ideally close to home. This preserves the continuous nature of the training stimulus while still allowing for the social and cultural enjoyment that café stops bring, especially when riding with others.
• It also avoids the common issue of losing motivation to get back on the bike after a long break. Ending the ride with coffee tends to be more satisfying and does not interfere with the training objective.

Upvotes and downvotes

47:58 -

• I find myself agreeing with all of them, particularly those that also appeared on my own list. If I am forced to choose one session to upvote, however, I would select the Norwegian-style threshold, or sweet spot, session.
• I consider this to be universally valuable, regardless of the athlete’s profile or the event they are preparing for. It applies equally well across different distances and disciplines, which gives it a versatility that more race-specific sessions do not have.
• While sessions designed specifically for a 70.3 event are certainly effective, they are most appropriate when that exact race distance is the goal. In contrast, I would favour sweet spot work for athletes preparing for Olympic or sprint distance events, and reserve Ironman-specific sessions for those targeting long-distance racing.
• I would not upvote the torque-focused session, not because I think it lacks value, but because, based on experience, I see a clear difference between responders and non-responders.
• I tend to experiment with it across a wide range of athletes, but the outcomes are inconsistent, which makes it harder to justify as a universally optimal choice. For that reason, the sweet spot session stands out to me as the most broadly useful and reliable option.
• If I had to downvote one session, I would choose the 70.3-specific workout. Even though I like it and see its value, I believe that an athlete can prepare effectively for a 70.3 bike leg using longer sweet spot intervals without necessarily relying on a highly specific simulation session. That flexibility makes the sweet spot approach more appealing overall.
• If I were to downvote one of these, it would be the ten-by-four-minute threshold session. While it is undeniably effective, it is mentally demanding for the amount of work it delivers, with only forty minutes of total threshold time.
• From a psychological standpoint, there are other ways to accumulate similar or greater volumes of quality work with less mental strain. If I had to upvote one instead, it would be one of the VO₂max sessions, particularly the 30–15s, although that choice feels somewhat obvious.
• To avoid that, I would upvote the endurance ride with sprints. I genuinely like this session and believe it is underused, especially during winter periods when training is heavily focused on aerobic volume.
• From both a physiological and motivational perspective, it adds variety, maintains neuromuscular engagement, and makes long endurance training more enjoyable. In that sense, it is a session I value highly and probably should include more often.

LINKS AND RESOURCES

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