Are Intervals More Effective At The Beginning Or End Of A Zone 2 Workout? (#230)

The Time-Crunched Cyclist Podcast by CTS

OVERVIEW
Should you perform your interval efforts at the beginning or end of your workout? In most cases, doing hard efforts early, when you are freshest, increases power output and time-at-intensity for those intervals. In this episode, Coach Adam Pulford provides the rationale behind this structure and shares the three specific scenarios when he has athletes ride in Zone 2 for most of the ride and execute hard efforts at the end.
TOPICS COVERED

• Why you should do intervals in the first third of your workout.
• How early intervals improve Zone 2 training effect afterward
• Intervals at the end for competition specificity
• Intervals at the end for fatigue resistance training/durability
• Interval timing advice for Time-Crunched Athlete

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LINKS/RESOURCES

• Workout & Interval Structure: Decoding Interval Workouts: How to determine the number and duration of intervals
  
• The Science of Training Your Durability and Fatigue Resistance: https://youtu.be/8-RRwmlErDI or https://www.buzzsprout.com/813266/episodes/15275108
  
• Fatigue Resistance Training and Testing: https://youtu.be/556YzqceA9E or https://www.buzzsprout.com/813266/episodes/15507165
  
• Knowledge is Watt: DURABILITY: THE FOURTH DIMENSION OF ENDURANCE PERFORMANCE:

HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
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