Ear Training: Secrets of Interval Singing Exercise 1
Video taken from the channel: Rick Beato
Cycling Workout | Over Under Intervals (Vo2max/Sweet Spot) Cycling Tips
Video taken from the channel: Chaz Turmon
Understanding Confidence Intervals: Statistics Help
Video taken from the channel: Dr Nic’s Maths and Stats
Over/Under Intervals, Criss Cross Intervals WorldTour Workouts
Video taken from the channel: Phil Gaimon
What are the Most Effective Intervals? HIIT Science
Video taken from the channel: Dylan Johnson
Basics of Interval Training and Workouts (Cycling Training Tips)
Video taken from the channel: The Vegan Cyclist
Train Better Enduro, XC and DH Functional Intervals
Video taken from the channel: Fit4Racing
Here’s what this might look like in a 45-minute workout: Start with a five-minute warm-up (pedaling at a moderate pace on a flat road). 3 minutes: Add resistance and do a moderately heavy seated climb at maximum effort (or pace). 3 minutes: Drop your resistance to a flat road and pedal.
An easy pace is for recovery days. It’s really easy—no pressure on the pedals—great for riding with a spouse or slower friend. A medium pace is defined as the effort you can sustain for an hour. Golich often prescribes 15-minute intervals at medium effort as a way to increase time trialing ability.
Intervals are a necessary evil. Yes, these bike workouts are going to hurt, but they’re also going to make you really fast. In as little as two weeks, interval training can improve your speed, power and endurance. And the good part is, they take much less time than your longer training rides.Cycling May Lower Your Risk of Parkinson’s Disease The study suggests you need about 20 hours per week to see benefits, meaning that putting in just three hours of riding at 10 to 12 mph each week.
The most significant benefits of horseback riding are the benefits this sport provides to your health. If there was ever anything that was good for both physical and mental health, it’s horseback riding.Riding a stationary exercise bike is an efficient and effective way to burn calories and body fat while strengthening your heart, lungs, and muscles. Compared to some other types of cardio.
Cycling promotes weight loss. The simple equation, when it comes to weight loss, is ‘calories out must exceed calories in’. So you need to burn.
A lack of cardio-respiratory fitness is closely linked to heart disease. The good news is that improving your aerobic fitness can be done in short intervals, so it does not take too much time out of your day. All you need is 30 minutes of steady state exercise – or 10 minutes of high intensity intervals – in the boat or on the rowing machine.Take-home message This study demonstrates that a 4×8 minute interval format induces greater performance enhancement in a group of recreational cyclists when compared to 4×16 minute “threshold training” or 4×4 minute “VO2 max training”.Though it may seem a sprinter is propelling just their legs as they surge through the track or down a road, a variety of muscles are at work to help make the body as lean as it can be.
But sprinting also has many benefits beyond physical ones, such as.As for longer intervals, like 8-minute repeats at time trial pace, they’re a mainstay of any TT interval program. The key to any intense interval program is to avoid overtraining and burnout. I often find it easier mentally to dispense with structured intervals, instead riding a hilly course and letting the climbs stimulate intensity in a natural way.
Individual instruction. Taking a class as opposed to riding a bike independently has the benefit of having an instructor who’s there to make sure you’re riding safely and correctly.Riding a stationary bike in a fitness studio (or at home while streaming a workout) is quite different than your run-of-the-mill bicycle riding.
Keep scrolling for all of the perks of taking a.Intervals are used to increase anaerobic threshold levels. By repeating sustained hard efforts at near anaerobic condition, the runner improves his ability to run hard without going into oxygen debt. Interval training also increases a runner’s endurance. This means that the runner can continue at a certain pace for an extended period of time.
Tests of this kind are easiest to do with cyclists riding stationary bikes, so the designers of this study came up with a cycling-specific workout based on a traditional VO 2 max interval session consisting of six 5-minute intervals ridden at 85% of maximum aerobic power (or MAP, which is the highest power output an individual cyclist achieves.
List of related literature:
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| from The Well-Built Triathlete: Turning Potential into Performance |
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| from The Cyclist’s Training Bible: The World’s Most Comprehensive Training Guide |
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| from The Climb: The Autobiography |
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| from Pedretti’s Occupational Therapy E-Book: Practice Skills for Physical Dysfunction |
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| from The Power Meter Handbook: A User’s Guide for Cyclists and Triathletes |
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| from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed. |
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| from The One-Minute Workout: Science Shows a Way to Get Fit That’s Smarter, Faster, Shorter |
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| from Training and Racing with a Power Meter |
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| from Equine Locomotion E-Book |
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| from Conditioning for Strength and Human Performance: Third Edition |
231 comments
This is the best video that I have seen on this topic. You made it so easy to understand. Thank you!
Dude, how do we get you in front of more peeps?! Seriously awesome info for the bro’s, brah!
is 3x 10 mile pieces @275-300 watts (with 10 minute sit down breaks in between) three times per week good for a 300lb beginner with less than a month of experience?
IB Student here: struggling to make a really good Math SL IA on statistics, wants to use confidence interval, the entirety of the internet has no comprehensible info. *watches literally a 4 min long video and now understands perfectly*. Thanks. Seriously, youve saved my life
This is super helpful, I decided to train my ears properly about a month ago (your video inspired me and gave idea how to approach it), and I ‘developed’ some simple singing exercises, but I’ve never thought that I could approach this like that. It’s the thing that I needed, and I can already see how useful this will be. Thanks a bunch!
But why are you putting yourself through all that effort, especially if you are not sponsored by some major sports brand or another. It seems that all that effort is for some form of personal gratification that pays little financial rewards. Is placing in the top 100 in a crit really worth it? I don’t think so. Only if you are a pro is it worth all that effort and even then effort must be put in its place. Too much of anything will kill you.
Thank you for making these videos. and thank you for sharing what they look like in training peaks.
Your tone and manner is spot on. Keep on keeping on!
It’s probably a good idea to eventually practice this with locrian as well as ionian, or with lydian and phrygian, so that you can get all the intervals both ascending and decending. It might be better just to do it chromatically though, and it should be noted that you have to do the reverse interval (e.g. descending after yo ascended) right after each interval. You could flip it around by doing:
Do; re do re; mi do mi; etc. ;do; ti do ti; la do la; sol do sol; etc. but then (for me) the real difficulty would be getting to the non-do note off-the-bat, since do would be memorized at this point.
Thank you! I will do this 2 times a day and I’m looking forward to the next one bc I REALLY need this.
meh…just go as hard as u can for the time required. If interval is 10 mins…go as hard as u can for each 10 min pace. Go hard or go easy.
very NYC explanation though
clear me if we increase our confidence interval from 95 to 99% so what happens to that observed data? and Wht will be effect of variation and sample size?
I alwaya train intervals on turbo,or in zwift.I think its easier to see how much effort you putting.Great video,GO VEGAN!����
What do you thing about Contador doing 20 minute intervals out of the saddle?
How do you keep track of where you are in a workout. Eg is this the 5th or 6th, is it 3min recovery this time etc.
This channel isn’t boring but is cycling-scientific oriented, great work Dylan.
What are your thoughts on getting out of the saddle if that’s what it takes to hit your numbers? I usually need to stand halfway through hard intervals and wonder if it still counts
Super clear. Was sitting in lecture trying to understand this concept from my prof. This video cleared everything up!! Thank you.
Wait… Since when do 30 10-minute intervals take 3 hours? 8:26
Just failed my first workout with Chaz as my coach… I came back to this for some consolation. Failed workouts are a thing, I guess.
geez everytime i need some info its here on this channel big ups rick beato!
Great to see you back!
Love what you guys do, so much good advice
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Have you seen the VO2max video from the Tom Bell yt channel? Basically says that you don’t need to keep the power at zone 5, only 90%-95% of your max HR to get a VO2max improvement
Hi Dylan, what would you consider a HIIT workout in terms on intensity & duralion (load)? When you talk about 2x intense workouts a week, I would imagine 1x 5 minute 120% effort (Twice a week) is insufficient, but what its the least amount on terms of intensity & duration to be of use? (Minimal Effice Dose)… Asking for a friend:) ha ha ha
testing with the octave isn’t helpful, the first do is still in memory and the octave is the easiest interval to sing.
If you have a very steady, somewhat steep (let’s at least 8%) climb, power scales almost perfectly linearly with speed because air resistance is negligible. So to avoid having to get a power meter, or the sluggishness of a HR monitor, you could replace power by speed on that climb (of course this only works if you have the same equipment and not much wind, and also it won’t work for very short intervals where your speed doesn’t reach an equilibrium), and try to find out your zones on that specific climb. Bonus, if you have a cycling computer with a decent altimeter, you can replace speed by VAM and tolerate slight changes in elevation.
Sorry I can’t support your coaching business though by subscribing to your packages… hopefully I can someday. You are an excellent coach from what I see… keep up the good work in growing our knowledge base
Great video I just bought a smart trainer and I was normally doing 100+ Miles a week but with the trainer I only do about 60 miles but it’s all intervals and my question was am I getting better even though the volume is down.
Too bad i cant sync my trainingpeaks workout, so i just stick to wahoo workout ��
Hi Dylan, thanks for the video. Question; if I do 2 hiit sessions per week, would it be a good idea to do two different types? If it matters, I have no specific event I train for, I just want to be strong.
alright thank you, but how often are you using an indoor trainer? how do you choose your terrain for specific training bolcks?
Great video. I liked seeing intervals covered again. What app do you use to time your “on” and “off” efforts?
Nice job including a way to do it with no tech. Some people make it sound like Merckx couldn’t compete with a club rider today because no tech.
Would be interested in a video on training periodisation and how you and your coach manage your training load in relation to your goals
Why does trainer road have so much success with different approach?
Thanks for the great video, VC! I’ve got a question regarding the “smoothness” of your intervals: naturally, it is much more difficult to hold a certain amount of power (say 350 W) on the road compared to doing this on a trainer. Air resistance, corners and gradients call for constant adjustments. So: by how much does your power output vary throughout an Intervall? I sometimes see numbers up to 10%+/of what I am aiming for. In my case, that adds up to a variability of about 70 W. Hence, I’m not sure whether training with power outside is anywhere near as efficent as inside. Cheers, bruh
It looks like you live in an area with lots of rolling terrain. Can you make a video on how to do a structured workout with rolling terrain and how to maybe keep the power even when going from flats to hills?
Videos are definitely much more helpful and easier to understand than reading boring (for me) books or articles
This is wonderful. Thank you so much. What a great teacher you are!
Dear professor cycling! Once again thank you for breaking down the (fuckin’) science!
If me the infidel may make a suggestion: when you quote the studies could you please not use a video background (it disturbs me from the science) and go a little bit slower so that we had a chance to take a closer look at the statements made.
Thank you for your great work!!!!
This vídeo is a great one! Thanks for sharing you’re knowledge
Very helpful for amateur cyclists who cope without a coach. Thank you.
Love your videos, and wondering how sustainable are HIIT or Build Phases in light of the current extended training period. Is there any science out there about rockin the Build endlessly or is a Z2 week/month needed to keep the gains coming?
Tou rey tou, tou mi tou, tou faa tou, tou soul tou, tou la tou, tou si tou, tou tou tou
Would the “ideal” interval change for target event duration i.e. 25mi TT vs 10mi tt?
Thanks Rick, please can you make more videos on sight singing! A skill I really need to learn:)
I’m no expert but this is what I’ve noticed in regards to mid-to-high intensity cycling workouts: you’ll be good at what you do in training. If your goal is a higher 8 minute power, doing only tabata intervals isn’t going to help as much as working on sustained, above threshold intervals. Great content! I think all these workouts have a place depending on the needs of the cyclist.
The best talk about interval training I’ve come across yet. The best part is the failing bit been there, done that. THanks for this video. Very inspiring.
Hey +The Vegan Cyclist, I heard you were doing some intermittent fasting, it would be awesome to hear you talk about how do you mix it with your bike trainings! I have been trying to do the 16-8 (or 20-4 sometimes) but it’s really hard, as I feel I don’t recover well from my trainings and end up training less…
using apples as an example is so smart, i literarily remember the apples when i get confused with CI
very good video, that will be good if you can cover, the progress thru out from pre season to racing. Like….when we should mix the training from Base training, Tempo, then threshold, and VO2max? while we doing Base, is it necessary to do some threshold or sprint work during the base training block? that will be good if you can have some video in detail of this. Thanks a lot… I love your video
Awesome! What videos are after this? I can’t find any other “Singing Exercise” on your page.
Good job breaking down interval training, and the nice graphics helped to demonstrate your points. I started with HR training using the Friel method (years ago), and found drastic improvements in fitness, but honestly nothing improved fitness more than my diet change (first to a vegetarian, then a whole food plant based, e.g. vegan). That said, for the racing cyclist I do think power meters have helped coaches and cyclists alike to better understand what’s happening on a day to day, week to week, month to month, etc, basis. It provides a quantity that can be saved for later to see how well your training program is working, or not working. It’s objective. I still think it’s a good idea to train with HR because HR tells a different part of the same story. If I’m not mistaken you at least need a HR monitor initially to set your power zones anyhow, so you may as well keep using it. I can’t see any downside to having more numbers to analyze. Great content!
Great and informative! Are you going to talk about structured fasting/fasting riding at all?
I seen lots of PR improvements on my ride data because of Interval Sessions. Good stuff VC
Thank you so much. Started soflege in class yesterday. Luckily, I follow you and was all caught up. Great for a review tho. If people take your lessons and then do extra study on the principles you provide it’s literally a college education.
more of these types vids please as it has really helped me out.Awsome work
Rick.. I never really focused on the descending interval. I wonder if the square dancing do sI do with your partner.. didn’t have it’s roots here.. liked and as you know I’m already a subscriber. Working on a version of Autumn leaves. It has the licks that sound likeConfirmation by Charlie Parker. This sound is totally different to my ear when played by a sax.. not better not worse just different.
Thanks for the tips. Just started interval training using my power meter. I did a baseline 20 min FTP just to get an idea of current fitness. I was surprised at how much distance I covered. Last week I did two 10 x 30 at 250W. Actual output for each of the 30 second efforts was closer to 350 380 W. I’m going to do this for three or four weeks and then do another 20 min FTP.
I really noticed an improvement. I have a little 30 second sprint near the end of my ride and was able to put down 1025 W (for 7 10 sec), up from my previous best of 985W.
It is difficult for me to get the right meaning. While watching and studying the samples I can’t figure it out properly but a little clue is in my thoughts and hoping that it would flourish soon. Maybe I need to watch it repeatedly to understand well the flowing of every details. Thanks and great day.
Dylan: May I ask a question? Your 4:00 interval shows intensity 110-125% then your 8:00 interval shows same intensity level. Is this correct?? Or should the 8:00 be lower intensity??
Your weight analogy is wrong. No one goes into the gym to just “lift 35 lbs”. They go into the gym to get stronger. And to get stronger, you do not have to know what the weights you’re lifting actually weigh. So long as you can increase the training dose, either by doing more reps or adding weight, you will get stronger. Same thing for doing intervals on a bike. There are lots of ways that people have figured out to increase the training dose from one set of intervals to another long before power meters.
Exactly the kind of content I wanted to see more of from you. Cheers, VC! Keep up the good job!
It is so funny the Dylan back hat quotes…I see my self very single time!!! What a fool! I guess I will never learn! thanks for sharing science.
very helpful/informative, thanks. screenshotted all those visuals for the workouts.
Great video! Do you plan on doing a time trial WorldTour workouts video? That would be awsome!
Following you from France:)
I do 2minutes on (240-520 Watts) and 1 minute off/ 16 reps. My ride lasts 1hour and 45 to 55 minutes. I also throw in a few sprint sets, also. I ride hard two times a week. And ride easy one time a week. (I need to incorporate VC’s knowledge).��
11:00 I watched this video 3 times, and I’m so confused. Especially I’m not very good at English… I’m searching for best for me training plan from August 2020 to June 2021. Science is complicated…
This content is DOPE! I want to get better on 5hour rides with around 1000-1900 climbs in it? So I’m not sure which 2 intervals a week would be good to start with? The 10x30sec. and 4x4min. or maybe replace the 4×4 with a longer one?
Stephen Seiler now has a channel and has a video containing a good explanation of the Ronnestad paper. The goal of that research was not to compare protocols (30/15 vs. steady) with the same work rate (power) and total work time, but to compare protocols with the same rate of perceived effort and total work time. The results were that the athletes were able to ride at higher power levels during the 30/15s than steady state for the same perceived effort and total work time and therefore gained greater benefit from the training.
Hi. About the 40/20 or 30/30. I am sorry to hear as advised full on 30″/ rest 30″ (I hear or read that too often) if you say it this way I understand sprint for 30″, then the lactate in the muscle is to high to recover only 30″ and repeat because you enter into anaerobic lactic system, not anymore inside the aerobic system. Like you say, and I agree, the power meter here is the best way to know where should be aiming your watts. I think there is other ways to discribe these kind of efforts. At 30/30 you are aiming 100% VO2max/ HR 95%/ some say 120%FTP (that depends your profile) and you should be able to repeat. I would advise to find a flat portion where you are able to U-turn and ride again in the opposite direction and take some sign as reference for distance travelled for 30″. From that, you experiment, if you go too hard you’ll realise quickly that you won’t be able to repeat 8-10 times, then you ‘ ll know you are not anymore into the aerobic system. Basically, Go as hard as you can into your aerobic system, which is not sprinting! About the other points, I totally agree and you explain perfectly the idea behind intervals.
Only a good hearted person would help others to beat them Or a very confident one i think your heart is bigger then your confidence.. Bro Hurry up with that video!
Hey Dylan, can you look into town clip placement? Like is it better if they are closer to the heal or the toe?
Is cycling kit worth wearing if you are embarrassingly slow? I wear cycling shorts under athletic shorts and a t-shirt.
Is a GPS cycling computer worth it with only cadence and heart rate sensor, or is a cheap wrist hr good enough?
Over unders are great. The way I’ve done them is a more consistent 2min over 3min under. 15-20% over FTP and unders at 10% under FTP. Doing 5 or 6 reps, those unders feel like a break! lol They are a great way of improving your FTP.
What’s better during rest intervals, zone 1 or just coasting?
I’ve seen your month cycling plans going from 12, 14, and 16 hour weeks and then a 7 hour recovery week but don’t see any cycling year plans. I’m confused on how I would go about doing this
You are wrong buddy, if there’s no power meter can’t do intetvals, and you said 40/20 just go very hard for 40 sec, but in reality should be 120% of FTP
Why is it wrong to say, “There is 95% chance that the population mean lies between the intervals” yet correct to say that, “There is 95% chance thay the intervals contain the population mean”? The explanation given to me was because the population mean does not change. But I still don’t get it. Please help me out.:(
Great video! I like your ‘keep intervals simple stupid’ philosophy! So what’s the science say about zone 2 on a smart trainer vs zone 2 outside for the same amount of ride time? Does tapping out a consistent wattage/rpm/hr on the smart trainer equal the same as an outdoor ride of same length but with varying metrics? With smart trainers holding the same wattage could 1 hour = x hours outside?
If you don’t have access to power, and are only utilizing heart rate, when in the on part of the interval, are you trying to sustain zone 5 near Max heart rate?
I clicked on this video in hopes of learning something that can help me. But as soon as he said chocolate milk stains I reflected to my kids just leaving food on my acoustic bass fretboard. One night I actually came home and found footprints on the soundboard of my acoustic bass! Completely relative.
Rick, you get me.
hey, froth the videos.Could you help me answer this question regarding energy systems. ‘during the final sprint to the finish line during a tour de france stage lasting over 3 hours what is the predominant energy system used to supply atp in the sprint’ thanks
Question: I’ve been doing a similar exercise for about two weeks but starting in each note from C4 to B4 and after a break: from C4 to D3, then I take a 30 question quiz, take my time and write my results down. After I nail down the major scale intervals I was planning on doing one of two exercises:
a) singing the phrygian mode (do, de, me, fa, so, se, le, do) that way I can get down all the minor intervals, or
b) singing the locrian mode, using fe to get the tritone
Eventually I thought of maybe singing the chromatic scale, in many months/some years? time.
Do you have any suggestions? I don’t like the idea of using the aeolian mode starting in la, because I have a feeling that might end up being more confusing in the long run when changing pitches, and besides I’ve never understood why the aeolian mode is the minor scale instead of the phrygian mode.
Another way to do power if you don’t have power is to get a trainer. Either get a trainer with lower, or use virtual power. I used virtual power for a long time, and it was great for me, since I did most of my riding inside.
I love the australian accent but i am happy I’m not australian as i couldn’t live with the spiders.
Edit: i just saw from reading comments that the accent is NZ, i wonder what the differences are
Thank you for the video and the awesome channel. What is the kind of training that will help to increase aerobic capacity (EF and Pw:HR)? Cheers from Chile
i am 68 been racing triathlons for 17 years but not any more, i just cycle and i don’t race i ride 3-4 times a week and want o get faster should i do intervals?
I had read some article about VO2Max. It said for people over age 50 seems not possible to increase VO2Max by training. How do you suggest about that? thanks.
So I started my interval work, but because of injuries from a bike crash. I work out on a KICKR and I found today that I can run the training with a 15% resistance and I am at higher cadence 8083 RPM’s and a higher heart rate getting 100% FTP and then I can run at 20% resistance at about 72-74 RPM’s which put more stress on my thighs and my heart wasn’t as high but I felt more in the thighs after I was done. So is one better than the other for developing FTP’s in your intervals?
Hi my friend, i from Chile, i see your videos and read the articles, i very happy with your reviews,i used that found my to discriminate information and use the more correctly method for X period, i physical education teacher, Master in sport science and all videos of you upload show different information with that you must interpret with your necesity, since there is no master recipe, thanks!
I have a question. I want to train for a specific situation: in a race with short to medium length climbs I want to break away / bridge up (I’m better on the climbs relative to the field than on the flats), and then keep the momentum (keep away in front of the field, or keep with the front pack). So I do the 10 minutes FTP-oriented intervals, and the 4 minute VO2 max ones to train. But would it be sensible to combine the two, which would model the race situation? So 4 minutes at VO2 max intensity, and then keep the effort at FTP level for 10 minutes and do maybe 3 of these in a session. Or is that just overdoing it?
in 3：43， the background picture shows the width of CI for 90% confidence is narrower than the one for 95% confidence. Is that correct? I think the more confident, the narrower the CI is.
My girlfriend of 3 years who rides, wants to be fast, but refuses to suffer. This sport is not for everyone I suppose.
Hey Dylan, awesome video as ever, a question for you;
Are you aware of any studies on the benefits / disbenefits of mixed intervals in a single session, i.e a 1x VO2Max set, 1 Threshold set, 1 sweetspot set etc
Ive searched but havent seen any myself, what are your thoughts on this approach? Do you think a lack of specificity would help or hinder? perhaps the order may have an impact?
Hey VC, how do you find racing on the P1’s? Ever have any problems pedaling out of corners?
Tabata training is defined as training at the intensity that exhausts subjects during the 7th or 8th sets of 20-s bicycle exercise bouts with a 10-s rest between the exercise bouts. The term ‘Tabata training’ emphasizing not only the procedure but also the exercise intensity that exhausts the subject after 7–8 sets of the exercise. In the original research, the intensity was 170% of the power required to elicit VO2max, which is about 200% of FTP. Any lower intensity or higher rep is not Tabata training but another type of high intensity intermittent training.
10s, 15s, or 20s intervals were missing. Sprints are typically the name for these. Just one of the 10,15, or 20s would have been sufficient. Lemond’s bicycle road racing book (pub. around 1992) recommended them year round. They won’t tax your heart as much as your skeletal muscle, much like weight training. That’s how they felt to me. They probably won’t affect your FTP, but then, FTP (and vo2max) isn’t everything.
Thanks for the video, I’m a new subscriber and I have a terrible ear so this is really helpful.
it’s hard work but reaps the benefit of having strong musicianship at the end. i use the number system. for few minutes a day, it’s a good practice to keep up.
Hey Dylan, thanks for the videos. They’re always informative and entertaining. I have a pretty good understanding of the concepts behind basic training workouts. Whether they be high intensity or low intensity steady state. What I’m not so sure of is how to incorporate long rides with lots of varied terrain. How do you incorporate these types of rides (let’s say 100 miles) into your training program? Where I live, you can’t avoid running into at least some hills that are 10-15% especially when doing anything close to 100 miles. Do you attack the hills? Do you just shift into the easiest gear and go as slow as possible to try and stay in zone 2 every time. When I do these rides, I feel like I’m training every zone in one ride. Any advice would be appreciated. Thanks.
Awesome vid… the pain curve was real. You went deep and you definately bed that flashlight… one of the best channels explaining coaching and to give noobs some idea as to coaching… awesome
30 efforts of 10min=300mins, (300/60) = 5 hours not 3 hours. Sorry if it is pedantic, but I believe all will expect your content to be spot on.
fallen in love with your teaching. what an amazing and simple explanation.
Why can’t we find lectures like these in actual classes? Simple, to the point. Thanks ma’am.
Nicely timed video as I get ready for my 8min interval session��
Can you do a video on the sort of sessions you should do during a race season?
Great exercise. I’m going to practice this right now:)…and every morning this week. I like the speed aspect.
Great vid Tyler! I resisted intervals for the first 2 years of my cycling. At the end of last year I started doing 2 interval trainings (Tue/Wed) per week. Having a coach is awesome but I use Sufferfest. A lot of other great programs out there. My FTP was stuck around 3.25 w/kg. 6 months of interval training incorporated in my training and I’m 4.01 w/kg! (i did lose around 15 lbs too though cause ride volume increased a lot as well) Pure Watts increase is around 13% though. I’ll take it!
Great content as usual! I know it’s not always feasible to aim for a number during the 30s/15s intervals but surely for the 4 and 8 minute intervals a % of FTP rule is helpful as a guide? What would you suggest?
bro it blows me away how few subscribers you have. THE best cycling content on youtube, keep it up man I love this type of shit, they will come
this is really a GREAT video. Congrats, really. You have delivered in a nutshell the whole idea of training. And it was also fun to watch. Eurosport should contact you for some of these explanatory videos 😉
Amazing video, no filler, just proper, straight to the point explanations. I appreciate the time you take to help students. Thank you!
Dylan! Always good content and in-depth review! You’re seriously inspiring. Plus, your videos are usually in the Blue Ridge, so I’m a seriously happy camper.
First Good to see you making videos again. I really loved this one due to content and presentation. In the past, I have always done 4 over / 1 under with the intent of helping TT. I will give your workout a try in my January block especially for the race style benefits you mentioned. Now for the questions: 1) Shouldn’t Amp Human (AH) only be used in races? 2) If you are using it in training, aren’t you causing less adaptation by the body to increased LA since AH is filtering some of the LA out? 3) is the AH also causing a false read on your power that you can achieve/maintain for the workout? 4) Is that your drone? That is so cool. Let me say again, very, very nice presentation.
Awesome video. I got the idea now, althought I am cycling for hobby everyday before riding to work.
Can I measure my zone with cad? I dont have a power meter.
We don’t often hear results for individual test subjects. Look at that chart at 4:25 In the 30″ group, 1 rider didn’t get any faster & 2 improved about 2% while 1 rider gained twice that, about 4.5% In the 2‘ group 2 riders didn’t improve but another picked up the same 4.5% as the best Tabata response.
If you’re training diligently but not improving check first that you’re doing the exercises, eating, and sleeping properly. If that’s all good maybe you’re an outlier whose physiology doesn’t respond to that particular regimen try something completely different before being discouraged or doubling down.
Great video! I dont know if you remember me but, I got a powermeter… And well, after 20 years of MTB and 10 years of road racing, I feel a bit stupid. I was going too hard and didnt do proper recovery session. You changed my mind and I’m grateful. Keep up the good work!
Thought there are Buddhist Monks chanting in the background then realised it’s dirt bikes (or chainsaws!?)
Hi Dylan, really enjoy your channel you are one of the few coaches that truly talks sense! Just a note on the Ronnestad 13*30/15 intervals the thinking behind that protocol was that if the 30s effort is spent pretty much at VO2max power, the 15s recovery period is too short to allow for a full drop in your oxygen utilization, and that in that way you get to spend about 10 min (13*45s) at close to your VO2max, which is difficult to achieve with other protocols as the lag before you are truly exchanging oxygen maximally is about 2 minutes after a rest period. So, in short they were designed to try and maximize the time you spend near VO2max. An additional side benefit for racing, is that the repeated accelerations also tax your neuromuscular system. I’ve used them for quite a few years now, and I do find them very effective, especially as you suggest about 4 to 6 weeks before racing starts they are a great way to get your crit legs on.
Thanks for this enlightening video. It reinforces the concept taught in Joe Friel’s book, “Fast after 50.”
the second part of this exercise is you sing the intervals without an instrument and then check with a instrument? Ex: sing do ré do and then redo while play the piano at the same time?
Download a tuner on your phone and use it to monitor your pitch as you go along. Helps a LOT!
Once again beautiful work VC! Such a treat for the cycling community at large.
Hi Dylan, you’re doing a great job! I really appreciate all your advices. I cycle here in Malaysia with lot’s of climbs (15-20% grade average). Your movies are very encouraging for us here, cheeers!
Question…would a day off the bike doing leg strength qualify as a “day off”?
afiix. affixes. wtf? I needed to listen to it 5 times before figuring out that the narrator means “affects”, not “affix”. tough accent.
Hi Dylan, only discovered your channel recently and been binge-watching it since then! Love your content and your calm way of presenting. If you´re looking for further topics, why not look into the effects of sauna on regeneration? I´d be really interested in this 😉
Thanks again for all your great content!
I have a working theory that Dylan is coach Chad from trainerroad’s long lost son. thoughts?
What’s the problem of decreased power if you stay at your VO2max? Never understood that. Isn’t it about oxygene uptake rather than power output.
The Gorby is one Zwift workout that gets it right a perfect V02max workout. Very simple 5×5 at 110% FTP with 5 minutes recovery in between. I really like The Gorby and when you’re doing the intervals you can barely complete the last one which means it really works. As Dylan said, many of the Zwift workouts are hodge podge. But there are some “pure” workouts in Zwift as well. The 2×20 is straight forward FTP work, there’s a good sprint one too.
Zomg �� you and Thomas de Lauer are on the same page here ����
Fantastic video, doing Intervals this morning and you provided me clear simple information of what I need to do.
it’s a skil to ride at different power levels, how familiar you become takes time at that particular level. more time at desired wattage produces adaption
Excellent video. Glad to see you still creating content. That workout looks super hard!
What if I can only hold 105-110% for the 8 minute intervals? And that’s with 5-6 min recovery. Does it still get at the same adaptation?
Thanks Dylan for this very comprehensive video!
I would suggest to validate your HIT workout session looking at your Heart Rate Drift. VO2max usually corresponds to >95% of your Maximun Heart Rate. In the course of your intervals, you shall ‘cross’ your 95% HR max. If not, you are just doing ‘Tempo’ training. If yes, you are well landing to VO2max area.
Great as usual Dylan,
Yeah I always think it’s funny when riding mate say 30 second interval are ” easier”, I always know I am doing them right when I almost puke at the end of my second set ��
Xert’s XSS and Focus values can be used to evaluate the effectiveness and plan suitability of a workout. Paradigm shift from using zones though so need to look at it with an open mind. Reach out to us if you’d like to know more.
Great production with the drone! So are you saying over = VO2 max, under = sweet spot?
Dylan, I think you misunderstood the first 13x30s study and threw it to the garbage way too quickly. They compared doing these 13x30s “tabata” style intervals with 4x5mins. Both are almost the same duration in the active part, indeed 19.5 vs 20 mins (LESS time with 13x30s!). The point was that both had the same perceived exertion, as described in the study, and both count as VO2 max intervals (both are taxing to your VO2max, even if you are going to Z6 in the first one). Both take the same time to complete, and yes, the power in 13x30s is higher due to the small rest between them, and probably that’s why people got better doing those, which is the whole point of the study! You can do higher power in a session by having small rests between bursts, and it looks like it is more effective than doing 4x5mins. I agree it’s not the only thing you should do of course, but it just shows it was better than the classic 4x5min for 3 weeks of training.
Thanks for these workout recommendations. Appreciated. Following you from the Czech Republic.
Fantastic video! I really like the “simpler is better approach”. It lets you focus more on performing the session as planned without worrying about the complexity of the workout. Interestingly, I have always considered 4×8 min to be my standard “go to” set.
Is heart rate a good metric to use if you don’t have a power meter?
Let’s not get too stuck on the science; go Hard, go easy, repeat. That was really the take-away, right?! If you do that you’ll get faster (until you end up over-trained… learned that the hard way over 20 + racing seasons!!) SO… take a break from that routine after 8 or so weeks or follow a 3 weeks on, one week off format. My $0000.02. Also my go to workout was to find a 1 mile business park, and do 1 lap hard, 1 lap easy, then 2 on 1 off, 3 on one off, then 2 then 1. ie: 1-2-3-2-1 mile long efforts with a mile easy between each works out to a similar mixture of efforts as outlined here ranging from 2 to 8 minutes. I was a crit rider and that usually got me ready for racing season. Also the pyramid format made it less mentally taxing then just repeating the same effort over and over. This was before power meters and way before Strava/Zwift BS. Just get out and go, recover repeat. The best interval workout for you is one that you will regularly, and and some twisted way have some fun with….Another $0000.02 Thx for reading, cheers!
Just did 10×3 mins @ 386 watts today, first Vo2 HIIT interval of the year and omg I’m not used to such high intensity lol. Body was just crying for my Z2 rides but really glad I pushed through. Racing is here!
I was just reading up about this, you read my mind! Could you possibly do an episode about the different kinds of training methods, like polarized training vs. Sweet spot training.
Really good timing from YT to play a Zwift commercial right after watching this video ������
Very informative vids man.Really good stuff.How bout some stuff on modulating to different keys?Perhaps using songs as examples.The beatles have loads.Always easier to understand when ya hear it in a tune.Keep up the good work!
How do you separate Zone 4 and Zone 5 training (without a power meter)? Heart rate lags way too much. How do you get good at gauging when you are in Zone 4 and when in Zone 5?
Not sure if you’re looking for video recommendations. It would be interesting to hear about “Is drinking to thirst optimum, or should you drink to ‘stay ahead’?” I’ve seen some peer reviewed articles talking about how drinking to thirst is recommended. You also have books like “Waterlogged”. But you also have companies such as precision hydration amongst others who claim that you need to drink to “stay ahead” of your hydration (I also hear this a lot in the cycling atmosphere)
Nice workout. Would you consider doing a Zwift climbing challenge to race 1:1 against Sepp Kuss? I’m curious who’d win.
Are there any HIIT type workouts in Zwift that you do recommend? I do want to be smart about my workouts and get the biggest bang for the buck. But realistically, the ease (and fun) of using Zwift makes it very attractive.
Can I make a request? Could you change the song? Really annoying!! (sorry)
I am very happy that I have found your channel. Thank you for your helpful videos. The concepts that professors have difficulty explaining we learn in less than 10 minutes from you.
Your recommendation of 1 to 3 sessions a week, should they all be Vo2Max Interval sessions?
As long as all these studies on the comparison of different training regimes are performed with so small sample sizes (less than 60-100), absolutely zero conclusions can be drawn. The smaller the expected „effect size“, the larger the sample size needs to be in a study. When conducting a study in already well trained subjects, the expected difference between the groups is going to be so small, that you will never detect it with your cited studies, even if there was a „statistically significant differece“.
Sorry Dylan, in my opinion not one single
Dude, I do not think this has been working for you because in the races you take part in you are always cooked way before the end of it ha ha ha!
Fantastic video. The 6 week mention related to burnout/effectiveness is spot on. I did HIIT stuff before cross season and I was in bang up shape in about a month. Then was getting mental fatigue for the next 3-4 weeks. If you’re doing the HIIT stuff correctly, you should be almost dead by the end of the sessions. Then you need to rest appropriately, not go out and ride 2+ hour “recovery” rides. You should be spent. Towards the end of cross season I got my legs and mind back and made sure I was resting properly. Same workouts, but adjusted rest. It was new to do the HIIT stuff correctly, I had always just done the reps, but the more I read about it, the more I realized you really have to dig through the reps towards the end of the sessions. Programmable trainer helps greatly so you don’t blow up after 2 reps.
Your vids are great Dylan, a perfect combo of real -life and science. Love it
Spot on! I am a big S Seiler fan and a fan of keeping it simple.
This video is really good, it’s exactly what I’m looking for quite some time, thank you man! Most videos in this topic are so fragile that it’s only small pieces of advices and tips, when it comes to “how to make a real training plan” or “what a legit training plan really looks like” then there’s nothing informative. Your video is really good, it’s really informative and helps. You got a big thumb up from me, keep doing this!
Really happy I found this channel, great shots and very good information �� keep it up!
Great video VC, thanks! One thing I’ve noticed is the colour on this video looks a bit washed out maybe intentional but just thought it was a bit odd given the nice background:)
Great videos. I really like your scientific approach. Would like more information about coaching.
That was helpful to watch. Great example. Thanks for posting! watching from Canada.
Hi Dylan, another excellent piece of content. I have been using long intervals for all my racing “career”, but recently I changed my mind a little bit. I’ve read an article by Veronique Billat about HIIT training and I was confused. It turned out that most of the best runners use either short intervals (30/30, 15-15, 30/15, etc. like in Ronnestad study) or “longer” 2-6 min intervals. The reason for this duration is the time to exhaustion on VO2max which lasts form around 5 to 10 min depending on the athlete. Runners determine their time to exhaustion and then use intervals which are approximately 50% of TTE. This type of work can quickly elicit VO2max and athletes spend a lot of time around this number. Bent Ronnestad used this protocol (30/15) to check if it can elicit more time around VO2max than more conventional training. I can’t agree that it wasn’t the same amount of work because training sessions were equalized by the “effort match approach” (RPE and time off work durations were equal between training sessions) developed by Stephen Sieler in one of his studies (time duration of relief interval one mentioned in your video). The problem with 4×8 min intervals is that the study was conducted on moderately trained subjects (VO2max 52 mL kg/min). Like it was stated on review “High-Intensity Interval Training, Solutions to the Programming Puzzle: Part I: Cardiopulmonary Emphasis.” by Paul Laursen the effectiveness of this type of work lies in spending a larger amount of time at maximal stroke volume which could be possibly beneficial for recreationally trained athletes. However, the effect of the 4×8 min on highly trained athletes is unknown and it is probably better for them to do shorter 2-6 min intervals that elicit VO2max. It is possible to elicit it with lower intensity intervals (4×8 min), but working between LT and VO2max in highly trained athletes may not elicit VO2max at all. Concluding 4×8 min intervals are great for beginners, but effectiveness for elite athletes is unknown. Stephen Seiler has done awesome series about Ronnestad like intervals and it is deffinetly worth watching.
Congratulations and please, keep going! I will love to see the next one and the next one!
When I watched this it reminded me of 7 shape, shape note singing.
Thanks again. If I understand correctly the table you showed during the video usually also provide the reliability(Confidence and Reliability). do you have any video exlpaining this concept?
This is amazing and extraordinary video..I can easily understand..Can you please make a video on distributions such as normal, binomial distributions
Very impressing presentation about sample variation and CI!!! Thank you very much!
Do you think it’s a good idea to group the same notes and practice in the order: 1-2-1 (higher note), 1-2-1 (lower note), 1-3-1 (higher note), 1-3-1 (lower note),…?
I use this with my students (and also for myself when learning new scales) and it really opens up their ears. I usually do it to a drone (on Do) since it really helps you with hearing the flavour/personality of each note in the scale. Awesome stuff as usual Rick:)
So a large/wide confidence interval, like 95%, is a bad thing? I’m confused…
Salute you for simple explanation. Some people make things hard sadly
Bro says, “Be sure to include Special Hit Intensity Training.”
This is in fact one the best videos in a long time on youtube. I love it the way you take complex matters from all over the net and simplifies them. I totally agree with you that many times we have over-processing in training physiology. Great great video keep it up
I disliked it just for the incorrect pronunciation of vowels
very NYC explanation though
clear me if we increase our confidence interval from 95 to 99% so what happens to that observed data? and Wht will be effect of variation and sample size?
Chaz great stuff and information just bought a training plan from your site elevate coaching to get ready for a road race in September
Can you share if your nutrition changes throughout the year as your workouts do? Not sure if you can elaborate on how that follows the workouts (longer days vs shorter for example). Thanks!
Hi, How is the confidence interval different from R^2(R squared). please answer…
Do I need to produce many confidence intervals to produce a useful result? Is it useless to calculate only one confidence interval?
Can you please have backwards hat Dylan release a training video (parody) and have frontward facing hat Dylan interrupt him?! ��
I can’t help thinking of Homer Simpson when watching this…lol…great content though…DoH! Thx Rick love your channel.
Am trying to find a suitable route in a bigger city for one weekly interval training before work. The issue is: the longest stretch nearby is 1km and I’d need to ride somehow in cycles, meaning 1km full ON and roughly 1km OFF effort.
great video V.C when you do 40/20 intervals do you do it out of the saddle sprinting or on the saddle?
i think this channel is great for biostatistics,,,,hence i have recommended ur videos to medical students in my medical lecture review for medical students…as i think its simple and had great quality!! https://www.youtube.com/watch?v=OoFknuzmcsw&t=12s
Great info, but at 55 (6ft, 150 lbs), only 5 years in and time for only about 6 hours a week with no training plan at all, I need the “HIIT for Idiots” version, specifically for non-racers who just want to increase their avg. speed. BTW, I don’t have a power meter, but might get one if absolutely necessary. Just joined Strava a few weeks ago and was surprised to learn that I don’t suck on short climb segments, (top 10%)., but on longer, flatter segments, drop to top 30-40%. My avg. speed over my local 30 mile solo ride is only about 17.6 mph, and I’d like to bring it up to 19 mph. Any suggestions would be greatly appreciated. And it has to be a VERY simple program or I just won’t stick with it. Excellent Youtube channel. Thank you!
GREAT VID! it feels and looks like a video game. Keep doing this style if possible!
Why does zones matter if U plan your training actually on goals and not too much on zones?
So does it work to plan your training with goals and not with zones?
Another great video Dylan! Between you, Sonya Looney’s podcast, and the TrainerRoad podcast I’ve learned a ton about training, nutrition, and cycling. Thank you so much! I’m curious about combining HIIT training with another hard but non-structured ride during the week. Say I do 2, hour long HIIT sessions during the week, then do a long / hard MTB ride on the weekend (30+ miles) where I’ll be hitting VO2 max intervals several time cos its mountain biking. Is that going to be too much stress? Should I only do one HIIT workout that week?
Hi Chaz. This work out looks scary…
I see you seem to prefer heavy gears. What would your choice of gears be or cadence be fore your workouts?
TIP from Seiler him self. Calibrate you 4×8 minuts by using your HR-max. Avg HR in the 4 intervals should be 88-92% of MAX-HR. Thats how your find your watt-level. My exsperience says, that an typical endurancerider vil go high (above treshold) and a fast-twitcher will go lower on the 8 minuts (often sweetspot-level). And the other way around in eg the 30-30´s where the fasttwichewr kan go higher (watts)
why Rick you name and say the Note B as TI, you´re wrong, I am a native spanish speaker we say an sing the note B, in the same way that you pronouce the Letter an the note C in English, I mean, you say an sing Do Re Mi Fa Sol La, SI (the letter C)
You have made my day! Thanks to your brilliant concise teaching, I have been able to have the ‘Eureka!’ moment I needed to finish my medical stats assignment. I know where I’ll be returning, come exam time! Thank you!
Awesome drone shot! Any advice on indoor vs. outdoor FTP? I’m currently doing TrainerRoad but eventually I want to do my intervals outdoors. However, I’m scared that my indoor FTP will be too low for doing outdoor workouts and that I’ll be undertraining. I appreciate any insight, thanks!
Can you cover the topic of periodization of heat training; i.e., is a protocol where you do your endurance sessions in the heat but your high intensity sessions in cooler conditions better than doing all sessions (high and low intensity) in the heat?
I don’t get it: on TP at 13:43, you’ve listed both the 4 and the 8 minute intervals 110-125% FTP. Shouldn’t the 8 min be less intense than the 4 minute one? “The shorter the interval, the higher the power”
I train both running and cycling. Interestingly I find that if I do an interval running session after a one hour even paced ride, the run seems to be way easier than when I do an interval run without having done a ride before.
DJ i have a quick question…i was doing some intervals last night and there were 9 of them at 3min. in duration with 4 min. of rest between. On the last 4 i had to stand up on the pedals in order to get through the last min. of each interval. Is this is acceptable?
Great video Chaz. I have been using these at the studio, since I saw them in your video the other day. People love them.
do you know if the Garmin Edge 820 auto calculator for VO2 is accurate? Also have you used the auto calculator for heart rate or power zones? And if so what’s your take on these features
New here. Wow! Crammed a lot of great info into a short time and presented it well. Like the fact that there is room for interpretation as well as individual preferences. I guess that most here don’t need to be reminded that lactic acid is not your friend when doing intervals.
Got a Power meter before C2K started doing Intervals after it. Watched your interval vids and wow my power from them has really increased. thank you.
It’s possible to do intervals everysingle day, but sometimes under Ftp, zone 3 & sweet spot, and sometimes above ftp, it depends, & twice a week recovery
I searched on google, read many blogs but didn’t find any of them helpful, but this video makes all my doubts clear, Thank you.
I love this channel. It has reignited my love for guitar and “all things music”!
Hi Rick! I have always wondered if some of the great rock & roll singers are known to do vocal warm-ups?Do you know? Thanks so much. Love your channel!
Dylan, could you do a video on rest weeks? I prefer to ride only easy, zones 1 and 2 for 5-6 days, followed by an easier workout. I have had some people criticize this, saying that I should do a similar workouts to a normal week, with reduced volume. I say their rest week is really what a taper should be, but it would be nice to see what the science says.
This video is like: “Old is gold” Video. VERY HELPFUL, THANKS…
Just finished this workout. Definitely a “pain cave” workout. Yelling at myself toward the end of the last interval just to get through it. Lol
congratulations. all of the brass on the Titanic is now polished. GIGO.
I did 5×5′ intervals and was on fire.. In fact so much on fire that when my g/f came into the room to get something the fire alarm in the adjacent room went of. (Note: I did NOT stop my interval)
great lesson! is there an exercise 2? I would guess it would take this idea and take a different “relative” note as pedal point? first Re, then mi etc.
I really wish all this online coaching was around 30 years ago when I was racing. It would have helped so much.
amazing amazing amazing…………….
I loved it
Thank u so much
and god bless you for this…………:-)
Go out and get cooked. You won’t win a Crit or a road race if you never get cooked during training!
Fantastic channel, Rick! Thanks so much for sharing your knowledge. In a “younger life” I was a full-time musician (went to Berklee for a couple of years, in rock bands for 15-20 years, and more….) and being exposed to this type of material was hugely helpful and inspirational for my budding career. Although that career has ended, and I have a “real” job now and am retired from music, your channel has inspired me once again to study and think about music. I’ve enjoyed immensely everything you’ve so graciously shared on this channel. Keep up the great teaching, you rock!
Watched a lot of your videos:) and I enjoy your teachin skills so much. Keep uploading those.
There is a little mistake tho, or i misunderstood what you said at the beginnig, but i’m french and B is spelled “Si” not “Ti”. The other names are good. Do Ré mi Fa Sol La Si Do. Funny to hear them with american accent:)
Thank you very much for such a great explanation and putting the concept in right perspective.
is it a muscular habit to open a VC video and like the moment it opens in the first second? great video��
Hey Dylan! Great content, as usual. I’m wondering, when we talk about progressive overload during the training block, at what rate this overload should progress? E.g. in terms of TSS.
MTB workout cannot be structured so symmetrically as shown here. Dude, you ever ride trails? Fun rides man.
Excellent video as usual…
But you did not explain why do you do intervals in these specific time. You showed yours but not should be the case for everyone.
For me, all this year has to be structured.
Tony is the best coach.
Hi Dylan, great video! one question still: would you recommend to do the threshold intervalls at a specific cadence?
Nice explanation though you do contradict yourself about interval training and you need a power meter or heart monitor. Any interval training is better and more time effective than no interval training. i’d suggest start interval training and thenget the power meter to go to the next level of training.
I love you already, even though I’ve only watched this video
So U can do intervall training back to back, if U are recovered and able to hit the power numbers?
thank you so much for such an easy understanding explanation.
It’s critical to track cyclists but far less important to endurance racing (ie. 10:30 https://youtu.be/YBgAr7kLsZY?t=630 ). So, you have the elements here, but it could be organized more on type of racing/purpose more directly? Simply, HIIT gets to you to peak able use all you’ve got regardless of your condition. Something missed is that It’s useful when you’re trying to get back into shape quickly (it’s the quickest way back). For peaking for a race (ie. 9:54 https://youtu.be/YBgAr7kLsZY?t=594) tapering your workouts, you shorten endurance training to charge up and use HIIT (which you also recover more quickly from) to maintain/increase race-like stress). Tapering for a race is hard to get right and it is different for each type of sport and racing.
Excllent! Really glad I stumbled across your channel. Always quality content!