Quick takeaways

• The basic structure of a training week should include two interval sessions and a long workout on the weekend, with emphasis on balance and periodization.

• Aerobic fitness can be developed through base training and riding at lower intensities, incorporating long, slow distance rides to improve endurance.

• To optimize training adaptations, it is important to focus on specific workout types such as VO2 max, threshold, and cadence work, while considering overall training load.

Deep dives