BikeTips Staff

Learn the Maffetone Method for cyclists: calculate your MAF heart rate with the 180 Formula, structure aerobic base rides, and track progress.

Plyometric training for cyclists builds explosive power and a stronger sprint. Learn the best jump drills, safe progressions, and a ready-to-use 8-week plan.

Ronnestad intervals are one of the most effective ways to raise your VO2max without burying yourself in long, painful efforts. This short-interval format — 30 seconds hard, 15 seconds easy, repeated in blocks — lets you spend more time near maximal aerobic power than traditional intervals do. Here you will learn exactly how the 30/15 … Read more

Anaerobic capacity intervals are short, brutally hard efforts that build the fitness you need to attack, bridge to a breakaway, and win a sprint after a long race. This guide explains what these intervals train, how to structure a session step by step, five specific workouts to try, and how to pace and recover so … Read more

Threshold intervals are among the most effective workouts a cyclist can do to raise their FTP and ride faster for longer. By training right at the edge of your sustainable power, you teach your body to clear lactate more efficiently and hold a higher pace before fatigue sets in. This guide explains the science, shows … Read more

Microburst intervals build top-end fitness with very short on/off efforts. Learn the science, key workouts (15/15s, 30/15s, 40/20s), and how to use them.

Fartlek training for cyclists blends hard efforts with easy recovery in a playful, flexible format. Learn how it works and try three sessions.

Tempo training is one of the most underrated tools in a cyclist’s toolkit: a moderately hard, sustainable intensity that builds a huge aerobic base without the deep fatigue of interval work. In this guide you’ll learn exactly what tempo is, how to find your zone using power, heart rate, or feel, the specific workouts to … Read more

Hill repeats are one of the most efficient ways to build cycling power, raise your threshold, and turn climbs from a weakness into a strength. By riding hard up the same gradient several times with recovery between efforts, you overload the exact systems climbing demands. This guide explains what hill repeats are, how to structure … Read more

Torque intervals build cycling strength with low-cadence, big-gear efforts. Learn the science, three ready-to-ride workouts, and a four-week progression.

How sodium bicarbonate (bicarb loading) buffers acid to boost cycling performance — the science, dosing, timing, and how to avoid stomach upset.

How to pace a time trial: set a target power from your FTP, hold back early, defend the number, and finish empty for your fastest time.

Pyramidal training is one of the most effective ways to organize your intensity as a cyclist — yet it is often overshadowed by the more talked-about polarized model. In a pyramid, you ride the most time easy, a moderate amount at threshold, and the least at your highest intensities. This guide explains how the pyramid … Read more

VLaMax measures how fast you burn carbohydrate for energy. Learn what it means, how it’s tested, and how to raise or lower it to match your cycling goals.

Reverse periodization for cyclists builds intensity first and endurance later. Learn how it works, who it suits, and how to structure your season.

Block periodization is a training approach that concentrates your effort on a small number of fitness qualities at a time, in focused “blocks,” rather than trying to develop everything at once. For time-crunched cyclists chasing specific goals, it can deliver sharper adaptations than traditional plans. Here is how block periodization works and how to build … Read more

A deload week is planned recovery that turns hard training into real fitness. Learn the science, the warning signs, and how to structure a deload week for cyclists.

How beetroot juice boosts cycling performance: the nitrate science, correct dosage, timing, the mouthwash mistake, and a race-week protocol.

Training Stress Score (TSS) explained: how it is calculated, how CTL, ATL, and TSB track fitness and form, and how to plan weekly load with it.

How much caffeine improves cycling performance, the right dose per kilogram, when to take it, and a tested race-day protocol.

Double threshold training, adapted from Norwegian endurance sport, lets cyclists stack huge volumes of quality work. Here’s how to structure it.

Altitude training for cyclists explained: how elevation boosts hemoglobin, the three main protocols, camp planning, and how to time your return.