Variable Intensity (VAR) 40/60 Intervals

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Learn about the interval session that takes traditional long intervals (e.g. 4 x 5 minutes) and optimises it for more time near VO2max (and by extension, more training adaptations). Also, do Norwegian cyclists do threshold intervals the same way as their triathlon counterparts. 

The full episode (an almost two-hour long episode!) will be available in the episode "Power Rankings - Our top-5 bike sessions to improve triathlon cycling performance" (release date 29th of January 2026). 

TOPICS COVERED IN THIS EPISODE: 

• The Variable Intensity Intervals protocol that increases time near VO2max compared to traditional intervals. 
• “Norwegian style” threshold sessions used in triathlon (on the bike specifically) as well as road cycling. 

LINKS:

• A narrative review exploring advances in interval training for endurance athletes - Mølmen and Rønnestad 2024
• Training Session Models in Endurance Sports: A Norwegian Perspective on Best Practice Recommendations - Tønnessen et al. 2024

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