In Issue #212, we discussed what constitutes High Intensity Interval Training (HIT), breaking down the individual factors that go into creating a session to build your top end and get you race ready. In this article we expand upon how to prescribe and execute these tough, race-winning sessions and offer a few examples to weave into your training. Whether you live for lycra and the punishment of cross country racing, or prefer the speed and sends of downhill and gravity, HIT can make or break your chance at visiting the podium.
Read more from Coach Adam Kelsall
– E-Enduro MTB Training with Ryan Gilchrist
– Vo2 Max Explained by Coach Adz
How are HIT intervals prescribed?
As a coach I prescribe HIT Intervals using a variety of methods aiming for a balance between three objectives:
1. Physiological adaptations, ensuring the session is targeting the correct energy system.
2. Race specific adaptations based on course requirements (e.g. a cross country rider might have 4min climbs in their next race so 4min HIT sessions would make sense). Enduro riders may have a long stage with a bunch of pedalling, so 20/10s or 30/15s would be more specific to racing demands for them.
3. Enjoyment. Is the HIT I’m prescribing a session they will actually complete and enjoy. For example I have riders that hate riding to power targets but eat up sessions using RPE targets so I’ll set sessions with RPE instead of power.
Ways to prescribe HIT sessions:
Power (Watts)
Throughout a season a rider will test their power at different durations to benchmark the effectiveness of the training they’ve been doing. HIT intervals would be aimed at increasing a rider’s power over this duration by setting intervals with power targets at or just above current power in order to improve it. Power is particularly effective for measuring HIT intervals, especially of short durations as it reacts instantly to rider input as they increase power during a work interval and decrease it during a recovery interval.
Speed (Km/h)
While some intervals target physiological improvements, speed is more of a race specific approach, so it may be used in the specific preparation or taper phase leading into a race. If an athlete has an idea of a speed required on a particular XC or DH course to win or podium in a race they may do intervals at the required speed with recovery between. Over the weeks as the race gets closer the duration of the recoveries decreases so the work intervals more closely replicate the duration of the target race.
Heart rate (HR)
Aiming to hit HR targets during HIT sessions is largely ineffective as HR will lag, reacting too slowly to changes in rider input while increasing effort during the work block and decreasing effort during the recovery block. HR can also be highly variable based on hydration, sleep, stress and alcohol, making it less dependable for HIT prescription than RPE or power. For HIT intervals I rarely prescribe HR targets.
Rate of Perceived Exertion (RPE)
RPE reflects a conscious sensation or feeling of effort describing how hard, heavy, and strenuous exercise is (Buchheit & Laursen, 2013). RPE is measured on a scale of either 1–10 or 6–20 (also called the Borg Scale). I often prescribe climbing efforts, 40/20s and 30/30s measured by RPE in the last few weeks of building into racing so the rider is focused on speed (race specific) and body sensations rather than power alone (physiological). Read more on riding ‘nude’.
Lactate (mmol/L)
Lactate is expressed in millimoles per litre (mmol/L) and is famously the Norwegian triathlete’s favourite metric. Lactate measures the physiological response to HIT at a cellular level. Lactate testing is useful and accurate, however it requires cumulative data and specialised equipment to enact. Lactate testing is difficult to self-administer and measure on the road or trail, however it’s perfect for lab-based testing.
HIT Sessions from coach Adz
Power
Cross Country: 30/30’s
Execute this session on a fire trail or gravel road so you can focus on power targets. These targets are calculated as a percentage of your functional threshold power (FTP).
Warm up
- 10min easy,
- 10min z2 (56–75%)
- 2 x 1min tempo (76–90% ) with 1min easy between efforts
- 2 x 1min threshold (95–105% ) with 1min easy between efforts
- 3 x 30sec Vo2 (115 – 125%) with 1min easy between efforts
- 3 x 10sec standing sprints as hard as you can with 1min easy spinning between efforts
- 5min easy
Main set
- 1 x 4min at threshold (95–100%), 4min easy
- 8 x 30sec (110–120%) 30sec easy between efforts (45-55%)
- 4min easy
- 8 x 30sec (115–125%) 30sec easy between efforts (45-55%)
- 4min easy
- 8 x 30sec (110–120%) 30sec easy between efforts (45-55%)
Warm down – 15min easy spin down to finish.
Gravity (Ergo) – 20/40s increasing
For gravity racers, these efforts are best done on the indoor trainer with power. These targets are calculated as a percentage of your functional threshold power (FTP).
Warm up ramp – 2min 40%, 1min 50%, 1min 60%, 1min 70%, 1min 80%
- 3 x 10sec 110% with 30sec easy between efforts (45-55%)
Main set
- 2min 55%
- 20sec 70%
- 20sec 85%
- 20sec 100%
- 20sec 130%
- 40sec 60%
- 20sec 140%
- 40sec 60%
- 20sec 130%
- 40sec 60%
- 20sec 150%
- 40sec 60%
- 20sec 160%
- 40sec 60%
- 20sec 170%
- 40sec 60%
- 4min easy spinning recovery @50%
Repeat twice for a total of 3 sets.
Warm down – 8min easy spinning to finish
Speed and RPE
Cross Country: decreasing time fast efforts on trails
Warm up
- 10min easy
- 15min endurance (4/10)
- 1 x 2min @tempo (7/10), 2min easy
- 1 x 2min threshold (8/10) 3min easy
Main set
- 1 x 4min fast at 8/10 intensity with 4min easy recovery
- 1 x 3min fast at 8/10 intensity with 3min easy recovery
- 1 x 2min fast at 9/10 intensity with 2min easy recovery
- 1 x 1min fast at 10/10 intensity with 2min easy recovery
- 15 min easy/recovery 4/10
- 1 x 4min fast at 8/10 intensity with 4min easy recovery
- 1 x 3min fast at 8/10 intensity with 3min easy recovery
- 1 x 2min fast at 9/10 intensity with 2min easy recovery
- 1 x 1min fast at 10/10 intensity with 2min easy recovery
Warm down -15min easy spinning at a high cadence to finish
Gravity: Spicy top end on/off efforts (RPE)
Warm up
- 30min fun riding on trails including plenty of tech
- 5 x 10sec standing sprints as hard as you can as you go along the trail with 30sec easy between efforts
- 5min easy riding
Main Set
- 5 x 20sec as hard as you can as 10sec standing, 10sec seated as you go along the trail with 60sec easy between efforts
- 10min easy
- 5 x 30sec as hard as you can as 10sec standing, 20sec seated as you go along the trail with 2min easy between efforts
- 10min easy
- 5 x 10sec as hard as you can as as you go along the trail with 20sec easy between efforts
Warm down – 20min fun trail riding to finish
Happy hurting with future high intensity interval training sessions! Please get in touch if you have any questions about them.
References
Buchheit, M. & Laursen, P (2013) High-Intensity Interval Training, Solutions to the Programming Puzzle: Part I: Cardiopulmonary Emphasis. Sports Medicine Auckland
Hebisz (2016) Differences in Physiological Responses to Interval Training in Cyclists with and without Interval Training Experience. Journal of Human Kinetics. Volume 50. 93 – 101
McKee, J. (2024) Optimising high-intensity interval training prescription for aerobic adaptions in endurance athletes. Journal of Australian Strength & Conditioning.
Rønnestad, B. R. et al. (2013) Short intervals induce superior training adaptations compared with long intervals in cyclists – An effort-matched approach. Section for Sport Science, Lillehammer University College, Lillehammer, Norway.
Seiler, S. (2024) It’s about the long game, not epic workouts: unpacking HIIT for endurance athletes. Applied Physiology, Nutrition, and Metabolism.
