Look at any successful athlete. You’ll typically find the same underlying principles in all of their training plans. 👇🏻 www.wattkg.com/cycling-scie...

Stuff you knew about your heart rate but probably forgot during your last ride.

Adhering too strictly to a single intensity parameter can quickly backfire. Because intensity zones shift with increased duration.

6x10 min threshold x2 every week. 12x3x30/15 HIIT on Wednesdays Fast-paced 3h group ride in the weekend. Lifting heavy weights x2 per week. You’re in your 50s, busy job and a family. And you wonder why you don’t progress. You’re doing WAY more intensity than you’re able to adapt to!!!😵

Curious to see that elite coaches behind nearly 400 international championship medals prescribe mostly zone 1 training. Not zone 2. Is it a sport-specific issue? Is it an overlap of zones? The vast energy cost of the W pros produce close to VT1?

If you have any ambition of reaching the higher levels in your sport… …or even just breaking through a performance plateau… you MUST understand this concept 👇🏻

It’s not everyday you get a detailed look at how the best professional cyclists train. www.wattkg.com/how-professi...

Day 2 in Calpe and results from my 7 month de-training study just in. We observed that fitness is very much a recency thing. This aligns with reports from other parents (1). Future research should elucidate how the $€%# to keep up training with children. 1. Other parents

Hello, Calpe 🇪🇸

A few consensus points on "zone 2 training" from 14 exercise scientists & cycling coaches: 1. Use multiple intensity markers 2. Contrast internal vs. external work 3. Consider adjusting power in late stages of long session 4... www.wattkg.com/zone-2-train...

This 👇🏻✊🏻

It feels pointless posting about cycling as if all is normal this week. Yet, a few things restore my faith in humanity: - the action of the good people of Vermont - the rallying of European leaders and 🇨🇦 - Haltbakk Bunkers acting on their outrage Don’t say..

Experiment and learn your response! Another paper on zone 2 training that neatly demonstrates the great variety in responses of differen intensity markers. In my opinion, yet another reminder for why you shouldn’t rely on one intensity marker (or generic %HR or %FTP ranges).

How do you perform your «zone 2» training? This recent work led by @SitkoSebastian attempted to reach a consensus for defining and prescribing Z2 training among 14 cycling coaches & scientists. Some useful perspective and practical advice here 👇🏻 journals.humankinetics.com/view/journal...

I don’t believe winners succeed because of some secret method or special abilities. Often, it’s as simple as excelling at the basics. Here’s how a rider I worked with went about pursuing and achieving a race victory goal by simple means. science.wattkg.com/posts/win-uc...

Here's your regular reminder that efficient cycling training doesn't have to be complicated. A simple 9-week Polarized Training Plan. Easy to scale for higher or lower volumes: science.wattkg.com/posts/9-week...

Strip your training down to core principles that REALLY work. Here are 5 prioritized steps to get you started. 👇 www.wattkg.com/cycling-scie...

If you're a time-crunched cyclist struggling to improve your performance... ...here is the most important piece of advice I'd urge you to consider 👇 (Spoiler: It's not high intensity!) science.wattkg.com/posts/time-c...

A viable metod for increasing your time at high % of VO2 max? (-> possibly drive increased performance adaptation). science.wattkg.com/posts/decrea...

Here's your annual reminder not to make a mess of this winter's training camp in the sun 😎 Or any other big training period for that matter.. science.wattkg.com/posts/big-tr...

With regards to some.. optimistic VO2max numbers going around 😅 this might be a good time to remind us about measurement variability with V̇O₂max and the importance of standardisation with metabolic equipment 🧵👇

"I've improved significantly in the past few years by taking your training advice into practice. Resulting in many victories and podiums at the big races. Thanks!" 🥇 The cyclist who wrote this is a reader of my FREE newsletter. You can get it, too. It’s here 👇 about.wattkg.com

Even if you don’t have time to train more hours.. ..getting better at executing the basics in your training can go a long way. 🥇 science.wattkg.com/posts/win-uc...

Vaccari et al. tested 3 interval formats. How much time did each produce at more than 90% of VO2 max ( )? • Decreasing intervals (312 sec) • 3 min intervals (179 sec) • 30 sec intervals (183 sec) Here’s the decreasing interval session. science.wattkg.com/posts/decrea...

What do airline pilots, surgeons and lawyers have in common? Demanding jobs with big work hours -> limited time for training. And shift work doesn’t help. In this scenario, a small shift in mindset can make training that much more enjoyable. And greatly impact how much your fitness develops..👇🏻

How do you build cycling capacity when you’re pressed for time? You also know that compensating low training volume with added intensity only works to a minor extent. So what do you do? Here’s a solution that has worked for many.👇🏻 science.wattkg.com/posts/time-c...

Strength training for cyclists - it’s equally relevant for injury prevention, rehabilitation and performance. But should you do core stability, heavy weights or both? www.wattkg.com/strength-tra...

New study on low cadence training for cyclists. This 8-week study compared the effect of using low or preferred cadence during intervals within a polarised training regime. Spoiler alert: low cadence won ⚠️ (but is it for YOU though?) www.wattkg.com/low-cadence-...

Hi, cyclists 👋🏻 I’m a medical doctor who writes about cycling science. Trying to make it easier wrapping your head around what training works well and what doesn’t. Look forward to talking on Bluesky. about.wattkg.com