Balance Intensity and Volume for Optimal Performance

Professional athletes often focus on lower intensity workouts, reserving high intensity for only a couple of days each week. In contrast, amateur athletes may engage in high intensity sessions more frequently, typically three times a week, with ample recovery periods. The focus on high intensity training can lead to significant physiological adaptations, particularly through methods like 30 seconds on, 30 seconds off workouts. However, high volumes of training remain essential for long-term athlete development. For those with lower training volumes, such as under five hours per week, combining short high intensity sessions with easy recovery rides, such as commuting, can create a balanced approach. The key lies in delivering sufficient physiological stress, whether through volume, intensity, or a blend of both, to ensure necessary adaptations occur.