Take a look at this graph. Each interval has a different shape. It shows four separate 45-second intervals of maximal effort, on a 4% slope. I used PerfPro Studio to design this workout. Recoveries were three minutes each.
We also need to take into account, that these intervals are taken 53 minutes into a 60 minute workout. The rider was fatigued, but the lesson is still relevant.
For the first interval, the cyclist went out hard, but his wattage and cadence steadily dropped, and he reached exhaustion before the interval ended. Here is the interval summary. I call these types of intervals “Steak Knives”. They are sharp and pointy at the beginning, but end up tapering off over time, much like the profile of a steak knife.
Interval 1 Summary
| Duration | Ave | Max | Ave | KCals |
| Watts | Watts | CAD | ||
| 0:45 | 180 | 409 | 52 | 10 |
For the second interval, he started out hard, but lost some power, and then rallied and finished with a high wattage. These are “U”-shaped intervals. Here is what the interval summary shows:
Interval 2 Summary
| Duration | Ave | Max | Ave | KCals |
| Watts | Watts | CAD | ||
| 0:45 | 278 | 573 | 76 | 17 |
Just by generating less power at the beginning of the interval, and then increasing it, he was able to increase max and average wattage. His cadence also improved.
For the third interval, the cyclist employed a RISING EFFORT. He banked his energy, then spent it increasingly over time. These are my FAVORITE ways to see intervals performed! Ideally, the interval would rise even sharper, resembling what I call a “Ski Ramp”. I’ll show you his interval summary, but will follow up with some more commentary.
Interval 3 Summary
| Duration | Ave | Max | Ave | KCals |
| Watts | Watts | CAD | ||
| 0:45 | 245 | 464 | 73 | 15 |
This was NOT his strongest effort. However – had ALL of these intervals resembled this one, he would have had a higher overall average of power for EACH INTERVAL.
Finally, the last interval more closely resembles the first; a steak knife. What makes this interval unique was that it showed just how ineffective an interval like this can be, when watching watts. The rider had a nice, high max wattage, but the average power dropped so much, that he wasn’t worth much at the end. He did, unlike in the first interval, complete the entire 45-seconds.
Interval 4 Summary
| Duration | Ave | Max | Ave | KCals |
| Watts | Watts | CAD | ||
| 0:45 | 228 | 484 | 63 | 13 |
So what’s the lesson?
NEVER GO OUT TO HARD, TOO EARLY!
NEVER GO OUT TOO HARD, TOO EARLY!
NEVER EVER EVER, GO OUT, TOO HARD…. TOO EARLY!
Our bodies are not built for that type of sprint; 45 seconds is betwixt and between. We have to learn how to modulate our intensity over time, so that we DO NOT GO OUT TOO HARD, TOO EARLY, but instead, we BANK our maximal efforts, so they occur CLOSER AND CLOSER AND CLOSER to the END of the interval! If you INCREASE your wattage over time, you’ll be stronger, where other riders fade. You will also end an interval knowing that you “Leave With Nothing Left”! That was an argon sign in my studio for ten years, and it’s a great mantra.
Don’t go out too hard too early.
Bank, then spend your energy.
Leave (Finish the interval) With Nothing Left!”
If you’re curious to see how Online Bike Coach and PerfPro Studio can help you become a stronger, faster, more fit cyclist, send me a note, and we’ll arrange for a videoconference. Thanks, and we’ll keep writing!
