Profile: Negative Split Intervals

This interval profile created by Julianne Lafleur is based on the concept of negative splits, a training and racing strategy that involves completing the second half of a training effort or race faster than the first. It is defined by the intentional setting of a slower initial pace, followed by an increase of power or pace in the second half. This ensures that the athlete doesn’t start out too fast while also ensuring that they finish strong.

In this profile, we will be using song pairs where we set a baseline in the first song and then we “beat” the baseline in the second song. Julianne has chosen average watts as the baseline for her riders, but you can also use a percentage of functional threshold power (FTP), perceived exertion, or you may ask your riders to increase their distance or cadence during the second song.


  1. Did this ride twice this week, my team loved it! They are such hard workers they asked for a 5th pairing for the 2nd ride and they voted for the lower RPM.
    Your timing, cues and music choices made this ride so easy to follow and coach. Thank you for all the hard work and effort you put into this!!

  2. This is probably one of the most favorite if not the most favorite ride for my members so far.. They love dueling intervals. And they especially like this one where they can actually see how much harder they can work on the second song while also learning to work with power. I hope to do more rides like this. I work at a new gym, so I did this ride twice already for different people, as we are trying to adjust the timing to get better attendance. This was a big hit both times.

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