Optimize your cycling performance: High Intensity training for triathletes 

For triathletes, that is, finding training methods that improve strength and endurance on the bike is essential.  

Today, we focus on a training session that promises to significantly increase power and endurance, adaptable for both indoor and road sessions. 

What you need to know for this training

In the cycling training and triathlon, it is essential to understand certain technical terms to maximize performance and efficiency.  

Two fundamental concepts in this area are “Optimal Threshold” and “Functional Threshold Power (FTP)”.  

These terms are explained below to provide a solid foundation that allows triathletes to effectively apply training strategies. 

Optimal Threshold (Optimal Zone)

The “Optimal Threshold” is a key concept in cycling and triathlon training.  

It refers to a level of effort that is hard but still manageable. This zone is approximately between 88% and 95% of your Functional Threshold Power (FTP). 

How to calculate your training zones?

Training in this zone allows you to improve endurance and efficiency without the risk of overtraining or excessive fatigue.  

It is ideal for prolonged training sessions, helping athletes increase their ability to maintain high intensities for longer. 

Functional Threshold Power (FTP)

FTP is the maximum power a cyclist can maintain at a constant effort for approximately one hour. 

It is a crucial indicator of endurance capacity in cycling and is used to establish personalized training zones.  

Measure your FTP allows you to train more effectively as you can adjust the intensity of your workouts to match specific percentages of this power.  

Performing training based on your FTP helps improve both cycling speed and endurance. 

Strength Interval Training  


This training begins with a 15 minute warm-up, gradually increasing the effort.  

Main phase

Preparation includes five sets of 30 seconds at high intensity, followed by 30 seconds of rest, focusing on a hard effort, approximately 90% of Functional Threshold Power (FTP). 

It is divided into two parts.  

  • The first consists of five minutes of “force” pedaling at 60-65 RPM, followed by seven minutes at the Optimal Threshold (88-95% of FTP). 
  •  The second part reverses the order: starting with five minutes at the Optimal Threshold and followed by seven minutes of power pedaling.  

This approach helps build endurance and power, while improving the ability to maintain consistent effort under fatigue. 


The training ends with a 10 minute cool down, allowing the body to recover and assimilate the benefits of training. 

Benefits for Triathletes 

This training is ideal for triathletes looking improve your cycling performance, especially in strength and endurance.  

By focusing on ihigh intensity intervals, Athletes can expect to see significant improvements in their ability to maintain higher speeds for longer periods, a key factor in triathlon competitions. 

Additional Tips 

To integrate this training into your usual routine, it is recommended do it at least once a week, complementing it with lower intensity sessions. 

It is important to listen to your body and adjust the intensity according to sensations and level of fatigue. 


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