How to perform Intervals for Time Trials

Go as Hard as You Can but know what that is from the Power Data Analysis

The graph below is an athlete’s power data from the time trial threshold workout: 3 x 8 minutes ON 1 minute OFF, FULL GAS. With the recent introduction of individualized zones in WKO4, we've been calling these "Fatigue Resistance Intervals" or FRC's. The wattage of what an athlete can hit for 8 minutes with only 1 minute of recovery is much higher than what this athlete could achieve for 26 minutes (3 x 8 min + 2 minutes of recovery). That's what makes these intervals such good training!  But how much higher? Well that is the experiment the athlete needs to bring to these workouts: go as hard as they can, concentrate, and feel the edge between what is as hard as they can go and not blowing up.  So the "iLevel zone" is 'as hard as you can go' aka Full Gas.

As far as pacing goes, that too is an experiment for athletes to find out during the first few workouts.  Again, the athletes 'only' have to go as hard as they can, be motivated and concentrate for each and every interval.  The post workout data will then answer the question of what wattages the athletes can hit and hold. Therefore, after the intervals have been performed and the data has been analyzed, coaches and athletes will have a scientific understanding of what wattage they can hold for the duration of the interval and thus the time trial.

In the power data graph below, notice the distinct plateau shape from each of the three 8 minute intervals.  These intervals were well paced because the athlete did not go too hard to start nor did the wattage drop off towards the end of the interval. Additionally the third interval was as good as the first (actually better). From start to finish, including the two 1 minute recovery intervals, the athlete achieved 349 watts normalized.  From talking with the athlete, they reported this was as hard as they could go ('saw god') an thus for this athlete's upcoming ~24 minute short time trial the wattage to pace off of will be 350 watts.

The Art of Pacing and Optimism:

By 'pace off of' we mean, for the first two minutes of the TT , the athlete will use the powermeter to go 350 watts, not harder and not easier.  However, after the first two minutes when the effort has risen and can be felt in the body, the athlete will goes as hard as they can by feel* with the occasional glance at their power during the effort to keep them in check because we are glass half full coaches and believe motivated athletes are good for some additional watts on race day. Plus if they are truly peaking they will be eclipsing prior seasonal power data.

*the athlete will also know (from power data analysis and learning) what is physiologically unrealistic and therefore too hard.  Therefore even though they are time trialing by feel they are still using the power meter.

Putting it All Together during your Threshold Intervals

• Warm Up easy in your Zone 2 for 20 – 30 minutes
• Perform these intervals down in your aero position on terrain similar to your race course
• Begin each interval by modulating your wattage between 100-108% of your FTP power*
• After the first 2 minutes of the interval, check your effort level. Can you go harder, or is the pace just right? Find your edge.
• Finish the interval pushing similar watts at the end as you did in the beginning
• A properly paced interval should feel moderately hard at first, difficult in the middle and a max effort at the end
•  Use your powermeter's readout as motivation to hold the effort
• Don’t let your wattage dip below what you averaged for previous intervals
• Try to maintain your power output above 100% but not above 108% (that is too hard and physiologically unrealistic)
• After you complete your intervals ride around in zone 2 and cool down
• Upload your data to TrainingPeaks and analyze your average interval wattage!!
• Use the data to determine what your full gas wattages were/are

*With an accurately set FTP, 100% should be as hard as you can go for 60 minutes. And thus 108% is how hard you can go for shorter 8 minute TT intervals.

In summary, time-trial intervals should be completed as hard as you can go for the duration of the effort!  You should concentrate during the interval and be motivated. Practice how you play! Use the data from the first interval workout to pace yourself for your next TT interval workout and then bring that data to your actual time trial race. Good luck and go fast!