Last Updated: May 5, 2026 The most effective cycling intervals for fitness gains are: 4×4 minute VO2 max efforts (raises ceiling), 2×20 minute threshold (lifts FTP), 30-30 sprints (anaerobic), and 5-10 second neuromuscular sprints. Two interval sessions per week, paired with endurance riding, drives the fastest fitness gains. Below, we cover the top 10 interval … Continue reading Cycling Interval Training Workouts: Boost Your Speed and Power