Hi,

I understand that the best intervals for improving your speed is to ride 2 x 20 minutes at threshold or just below, but would splitting this give the same effect, for example:

8 x 5 minute intervals with 2 minutes rest between each interval = 40 minutes at threshold

2 x 20 minute intervals with 10 minutes rest between each interval = 40 minutes at theshold

Would these workouts give the same benfit as they are both 40 minutes at threshold, or do you only get some of the gains as you are only riding 5 minutes at threshold instead of 20 minutes?

Im just trying to work out if more intervals but with the same overall threshold duration gives the same level of gains as the traditional 2 x 20 session?

Cheers.

There has been a lot of discussion of shorter intervals in the training status thread in the racing forum. In particular, search for threads by ZeCanon. There seems to be a good amount of evidence to support that most of the adaptations happen long before 20 min, and by going that long you are simply not going as hard as you otherwise could be, and just tiring yourself out.

Cheers for that, I will have a search

The former set is easier than the latter. Increase the power during the 5 min interval by 6-8% and shorten the rest to 1min and they get closer.