Glood

Cycling interval workouts

Interval sessions alternate work and recovery. Their purpose depends on the length and intensity of the efforts, so read the complete pattern before choosing.

What interval structure changes

Intervals organise a ride into repeated work and recovery periods. They let you accumulate focused effort in sections instead of holding it continuously. The training purpose depends on the effort’s intensity, duration and repetition pattern: the word intervals alone does not identify whether a session targets sustained aerobic work, hard aerobic capacity or repeated acceleration.

Recovery length also changes the task. More relief can help preserve the quality of the next effort, while less relief makes repeated work more demanding. Read the whole sequence before starting. A pattern with changing effort lengths requires different pacing from a set of identical repetitions, even when the total session duration is similar.

Choosing intervals for the week’s purpose

Give an interval session a clear role in the plan, then place it according to its actual demands. A hard set belongs on a day when you can concentrate on pacing and recover from the work. Easier riding around it can support that focus. The session type matters more than fitting another structured ride into every available gap.

Relate the pattern to the riding you are preparing for. Sustained repeats can practise holding an effort; changing or shorter repeats can practise responding to shifts in pace. Account for hard group rides and demanding climbs elsewhere in the week. They add work even if they were not written as intervals in your calendar.

Making a repeatable set more demanding

Beginner interval practice can emphasise understanding the sequence and pacing the early efforts so the later ones remain achievable. Intermediate work can add repetitions or extend the work periods. Advanced and elite structures may combine longer sets, harder efforts, shorter recoveries or more varied patterns. These are different ways to increase demand, rather than a single ladder defined by total ride time.

Change the structure deliberately instead of increasing every element together. Completing one demanding repeat does not show that the whole set is suitable. Look at how the final repetitions compare with the first and how the ride affects subsequent training. Use the samples to understand the format, then compare catalogue names, levels and durations before choosing another session.

Find a session

Beginner: 3 · Intermediate: 3 · Advanced: 2 · Elite: 3

Sample sessions:

Compare the other sessions in the session catalogue by name, level and total duration.

FTP means functional threshold power. The targets below are percentages of your own FTP; use a current personal reference.

Pyramid Intervals

Beginner · 53 minutes · Cycling

Pyramid Intervals: block duration and relative FTP intensityWarm-up: 15 min, 55–65% FTPInterval: 2 min, 95–105% FTPRecovery: 2 min, 50–60% FTPInterval: 4 min, 90–100% FTPRecovery: 3 min, 50–60% FTPInterval: 6 min, 88–95% FTPRecovery: 3 min, 50–60% FTPInterval: 4 min, 90–100% FTPRecovery: 2 min, 50–60% FTPInterval: 2 min, 95–105% FTPCool-down: 10 min, 50–55% FTP
Width shows duration; height shows the midpoint of each FTP range.
Pyramid Intervals — full block sequence
KindMinutes% FTP range
Warm-up1555–65%
Interval — 2 min295–105%
Recovery250–60%
Interval — 4 min490–100%
Recovery350–60%
Interval — 6 min688–95%
Recovery350–60%
Interval — 4 min490–100%
Recovery250–60%
Interval — 2 min295–105%
Cool-down1050–55%

Up-down pyramid. Varied intensities build versatility.

4×8 Power Intervals

Intermediate · 72 minutes · Cycling

4×8 Power Intervals: block duration and relative FTP intensityWarm-up: 15 min, 55–65% FTPInterval: 8 min, 105–115% FTPRecovery: 5 min, 50–60% FTPInterval: 8 min, 105–115% FTPRecovery: 5 min, 50–60% FTPInterval: 8 min, 105–115% FTPRecovery: 5 min, 50–60% FTPInterval: 8 min, 105–115% FTPCool-down: 10 min, 50–55% FTP
Width shows duration; height shows the midpoint of each FTP range.
4×8 Power Intervals — full block sequence
KindMinutes% FTP range
Warm-up1555–65%
Interval8105–115%
Recovery550–60%
Interval8105–115%
Recovery550–60%
Interval8105–115%
Recovery550–60%
Interval8105–115%
Cool-down1050–55%

Four 8-minute efforts above threshold. Classic interval format.

Session catalogue

Session catalogue
NameLevelTotal duration
50' Beginner LaddersBeginner42 minutes
55' Mixed IntensityBeginner43 minutes
65' Power & EnduranceIntermediate64 minutes
75' Attacking IntervalsIntermediate74 minutes
5x5 Threshold IntervalsAdvanced57 minutes
Descending PyramidAdvanced44 minutes
6x6 Threshold OverloadElite76 minutes
Descending Power PyramidElite56 minutes
On-Off OverloadElite68 minutes

The full structure of every session opens in Glood.

Compare vo2max cycling workouts and threshold cycling workouts for different session purposes. Browse all cycling workout types or read how to choose and build workouts in Glood.