Coach Frank “BigCat” Overton drops some knowledge and watt bombs about his top 3 go-to interval workouts this week on the pod. Threshold, VO2 and Anaerobic Capacity/Zone 6 intervals.  It’s that time of year to start thinking about switching from base to race with early season races looming on the horizon, so intervals are the prescription. In this podcast, Frank shares some wisdom on his top 3 interval workouts that are versatile to a variety of races and cycling disciplines, so that you can feel more confident in your training this year:

  • Zone 4: 3 x 8 minutes ON 4-8 minutes off.
  • Zone 5: 2 sets of 2 x 3 min On 3 min OFF
  • Zone 6: 2 sets of 3 x 1 min On 1 min Off , 115 % of your FTP and higher like 150%

For more on interval training go back and listen to our 5th episode ever:

How to Perform Intervals Podcast [Episode 5], June 21, 2018

Intervals 101 Podcast March 7, 2019 

The Right Way To Perform VO2 Max Intervals with Your PowerMeter

Snoop Dogg’s Hollywood Star Speech

Thank you for listening and as always we’d love for you to give us a review on iTunes AND to ask us follow up questions and start a discussion in our athlete forum:

As a reminder, use code 25podcast for 25% off any training plan on that implement the very same training methodologies we talk about here in our podcast.

We’ll be back next week to help you get faster on the bike!