Episode 193: How to Choose The Right Cycling Workouts at the Right Times

Strategy #1: General fitness, picking from a "workout buffet"

Strategy #2: Performance training, specific duration/workout goals

Threshold workouts: ~30-60min of Time in Zone (TiZ), 8-60min interval durations, 2:1 work to rest ratios, 91-105% FTP, RPE: 7-8, extensive or intensive
VO2 Max Workouts: 10-25min of Time in Zone, 1.5-5min interval durations, 1:1 work to rest ratios, 106-121% of FTP, RPE: 9
Extensive Anaerobic Capacity workouts: 4-12min of total time in zone ,30-60s interval durations, 1:2 and up to 1:10 work to rest, RPE: 9-10
Intensive Anaerobic Capacity workouts: ~1-2min TiZ, 10-20s interval durations, full rest (~7-12min), RPE: 10

Strategy #3: Other Goals