What are the best number of high intensity sessions per week suitable and allowed in cycling training?

Question

In the course of my weekly cycling training, how many high-intensity interval sessions should I do?

Answer 1

Two or three sessions per week which include high intensity interval training for cycling or truck training will result in optimal results. Training exceeding such intervals of high load seems improbable to mirror any benefit, or even poses threat to the sportsperson’s wellbeing. It is also important that these sessions are complemented with low intensity work of greater volume.

Comments

Great content and it does match with Professional training for marathon or long distance runners too. Up to 2 workout days a week is very common or two threshold days and one faster session when Training with the norwegian method like Ingebrigtsen.

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my question - you mention 2-3 intense sessions a week - i have to imagine that represents a certain % of overall hours? Have you looked at it like that? So during base phase, 10% of hours should be >=z4, build phase is X%, Race phase is X%? Then layer on that % increase decrease of overall volume during those phases? Just curious.

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Everyone’s definition of “intensity” varies a lot. Should I get to a certain metric?

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Super interesting content, thanks! One question, do you advise skipping interval training completely and only focussing on lots of base miles in the winter? Or is sprinkling an interval in here and there a good idea.

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I think 2-3 high quality 45 min hard sessions a week can get your faster and definitely maintain your FTP, with perhaps a couple of hours of lighter z2 work. It's worked for me as a time pressured parent anyway.

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Thanks for the content.
Sweet Spot and Lactate Threshold also refer to in high intensity?