The Time-Crunched Cyclist Podcast by CTS
How to Get Faster with "Intensive" and "Extensive" Cycling Workouts
Oct 4, 2023
The podcast explores the characteristics and differences between 'intensive' and 'extensive' intervals in cycling workouts. It discusses the purpose of training, formation of training zones, and the use of different energy systems. Tips are provided for improving power, threshold development, pacing, and recovery. The importance of recovery and using zones to guide training intensity are emphasized.
18:44
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Quick takeaways
- Intensive threshold training focuses on intervals between 100-105% of FTP, while extensive VO2 training targets zone five, between 106-121% of FTP.
- Extensive training is better for the build phase of an annual training plan, focusing on longer subthreshold efforts.
Deep dives
Difference between intensive threshold and extensive VO2 training
Intensive threshold training focuses on intervals between 100-105% of FTP, while extensive VO2 training targets zone five, between 106-121% of FTP. While there is some overlap in power percentages, there are key differences in the goals and physiological demands of these workouts.
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