Long Intervals Optimised for Time Near VO2max and a Classic Norwegian Threshold Session
whatshot 7 snips
Jan 27, 2026
A breakdown of a variable intensity protocol that boosts time spent near VO2max through redistributing effort within long intervals. A classic Norwegian-style threshold bike session with long 10-minute blocks and short recoveries gets explained. Practical comparisons with 30-15 micro intervals and coaching tips on when to use each approach are discussed.
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volunteer_activism ADVICE
Optimised 5-Min VO2max Reps
Use 4x5min reps made of 3x40s hard / 60s easier to increase time near VO2max compared to steady 5-minute intervals.
Rest about five minutes between reps and target the hard 40s at ~115–120% FTP with the 60s at ~100–105% FTP.
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Practical Pacing And Rest For 40-60s
Use one-to-one work:rest for the 40-60 style within 5-minute reps and ~5 minutes between reps for full recovery.
Expect the 40-60s to feel very hard but slightly different in perceived difficulty compared with 30-15s.
volunteer_activism ADVICE
Norwegian-Style Threshold Sessions
Use Norwegian-style threshold sessions like 6x10min at 88–92% FTP with 1–3min recoveries for threshold and race specificity.
Scale total duration by level (elite ~80–90min total; others use fewer reps) and keep recoveries short unless you went too hard.
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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.
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