Blitzer Long Intervals

Jai Watson ~ putting on the hurt at the
Hillingdon Imperial Winter Racing Series

When & Why?
Another back end of Pre-Competition or a top up to Competition Preparation.  These sessions work well for long distance time trials, race break-away/stay-away situations or for the finale of road races.

Where?
Again a turbo is best because you can control the variables and really hit the numbers for those that are power based.  If not, the road will do but you'll have to go on feel and perception.

How?
The first interval is bang on your FTP Wattage and is held for 10 minutes, although you can take 30 seconds to a minute to build up to it.  When you get there, hold it rock steady.

After a five minute recovery, take the second, 7.5 minute interval up to 105% of your FTP (taking 30 seconds to get to the level) and again hold it on the limit.

A four minute recovery follows, then it's FTP +10% for five minutes.  This may sting a bit.  Take a good 3 minute recovery, then it's a two and  a half minute flat out run to the finish.  Ride the bike like you stole it!  But get to the end.

Take a five minute cool down and by the time you've finished your sight may be restored.

The Warm Up Warning
All interval sessions require a thorough and proper warm up...

Once thoroughly warmed up and at "race pace" readiness, undertake the following session.

Session Description
▼	10 minutes FTP pace
▼	5 minute Recovery
▼	7.5 minute FTP Pace +5%
▼	4 minute Recovery
▼	5 minute FTP +10%
▼	3 minute Recovery
▼	2.5 minutes Flat Out
▼	Cool Down
Session Timings
▼	Warm Up	10
▼	Interval Effort	25
▼	Interval Recovery	12
▼	Cool Down	5
▼	Total Session Time	52	mins max
Session Schematic
	Duration in minutes shown up the columns

Flamme Rouge Coaching Programmes?
The session on this page is a "basic" version of that used in our Coaching and Training Programmes.  It's no less effective, but what you have here is a single iteration of the basic drill to help you on your way.

Our coaching programmes, start from £10 ($16) per 4 week Micro Cycle, contain all iterations of this session with progressive intensities and a lot more information on how it can be used to contribute to achieving your sporting objectives.

Or, for just £15 ($25) you can purchase our personalised Self-Coach Manual, which includes all these sessions, and more, in greater detail with all their iterations.  All I need is your power output or heart rate and off you go.