This may be one of the most valuable downloads we’ve ever provided at the Indoor Cycling Association. In this template for creating intervals at lactate threshold (LT) or functional threshold power (FTP), you can mix and match the variables provided to create well over 50 different profiles! Yes, you read that correctly. Over 50 profiles!
Some will be hill repeats, some on flats. Some will be faster climbs, some all one cadence, some all slower climbs. Same with the flat road cadence variations. Or mix the terrain in various ways, or choose to progressively increase or decrease the duration of the intervals as a ladder or pyramid. Then add all different types of music and you’ve got many dozens of different threshold intervals. These intervals are designed to improve aerobic development, endurance at threshold, and increase lactate threshold and/or power at threshold. For those riders or instructors who claim to not care about performance, these improvements also are the most effective for burning more calories and weight loss.
These are simply some of the most versatile profiles in your coaching quiver, not to mention the most effective.
Click below to download the template.