We talk interval training on the turbo trainer for cyclists seeking performance gains. We talk though how and why, what equipment and the intricacies of each time of interval from 5 seconds to 5 minutes, including the famous 20/40s and 30/30s.
Watch the podcast here: https://youtu.be/7iEJqHk_XwA
Learn more about us on the @Mapdec channel or the website https://mapdec.com
#cycling #TurboTraining #intervaltraining #cyclingcoach
We talk interval training on the turbo trainer for cyclists seeking performance gains. We talk though how and why, what equipment and the intricacies of each time of interval from 5 seconds to 5 minutes, including the famous 20/40s and 30/30s.
Watch the podcast here: https://youtu.be/7iEJqHk_XwA
Learn more about us on the @Mapdec channel or the website https://mapdec.com
#cycling #TurboTraining #intervaltraining #cyclingcoach
Interval training on a turbo trainer has got to be the most effective way of actually building performance. That's what when we get in today like an introduction to intervals because right now or January it's a little bit early season for most of us, ready for the spring to really be getting into intervals unless you're training for cyclocross right now. But now is the time to start experimenting with it. Just see where where you lie, where your numbers are, experiment with how things fail, what you're trying to achieve. So it's okay to stop building in the occasional interval training as part of your overall training plan for the year. But don't take them too seriously just now. This is just like, you know, what is my one minute power? What is my 32nd power? That sort of thing before we start really build an end. So today's podcast is is going to go from 5 seconds intervals, right up to 5 minutes. I think after 5 minutes we get into a different type of training and I want to talk through how, yeah, you can do interval training and why you should do interval training and why you should use anything from 5 seconds to 15 to 3 minutes or whatever it is, and how you can combine them all together to actually create really effective workouts for what it is you're trying to achieve. So hopefully this is going to be a useful podcast for you, right? I think it's quite a lot of information come in through this. And yeah, again, this is a very, very complex subject. The research on it is sometimes quite contradictory. So a lot of what I'm saying in this is based on what I've read and also what I've experienced with over I guess we're over almost 500 athletes now and years of doing this and talking to people. I'm not one of those coaches that writes training programs to get feedback. Nearly all of my coaching is done stood next to athletes day to day with on the turbo trainer watching the numbers absolutely live. Which kind of gives me, I think, a bit of a unique perspective on this because you get very visceral. Is that the right word sort of feedback? You get to actually visually see your athlete and you know how much they're suffering, but also get to see the heart rate rise and fall and get to see their muscle oxygen rise and fall. We use these we get to see that VO2 max respond as well. So they are really, really strong picture and understand and and again with a whole range of different ages and ability as well. So if this is contrary to what you believe, then that's where I'm coming from. But hopefully there's nothing in here that is too outrageous. But just hopefully just some good pointers, some good food for thought. And yeah, hopefully you start helping you as a more intelligent self coach athlete, start to make some good decisions about when you do them, how you do them, and hopefully move forward and get those performance gains. So I want to start off with just the reason you want to do interval training is because you can achieve an awful lot in a relatively short length of time. And the other really good thing is you don't get massively stressed either. So normally if you're addicted to training peaks or you have a coaches in training peaks, then you're probably obsessed with that test score that we've talked about a long time ago actually, and chasing that test and almost makes sure it's accumulated, whereas this is almost counter to that. You can actually achieve quite a lot of strain stress, but without achieving a massive test score. And that can be quite beneficial because you don't have such a long recovery. Now if you through something like a really hard threshold type of workout, then as you know, you accumulate an awful lot of tests inside, let's say an hour long warm up workout. But in interval training you can really, really push your body without accumulating too much stress. I think that is a massive benefit. The other thing is you kind of get your body tuned in to do it and work harder than than you normally do. And that way your body starts to respond in a different way. Remember, all of our training is about triggering an adaptation, telling your body that you need it to perform better than it's capable of doing right now in like short little blocks. And then the recovery process is really where all the changes happen. So your body doesn't get fitter in training, your body gets fitter in the recovery phase, and training with intervals allows us to stress train our bodies if you remember that podcast and then allow for the recovery as well, which is the important thing, not just recovery intervals, but you should find you get a faster recovery after the entire workout. And if you only have 30 minutes or so to do a workout, you can achieve so much more with some hard interval training than you can with half an hour's worth of, you know, endurance or threshold type training. So that is why I think it's really important and especially if you become into that peak phase, you just trying to get that last little, you know, ounce of fitness ready for your big race intervals are the way to do it, where you toned down the volume of training, you do turn up the intensity. That's where interval training comes in. But for the bulk of this, this is going to be a pre-season phase. We're not quite there yet. This is about, you know, build it out your training. Yeah. Okay. So a common misconception, I guess, with interval training is it's all about aero and anaerobic training, which is without oxygen. I think that's can be a little bit wrong because one of the major benefits of interval training is that if you get the the interval and the recovery phase right, then you can very steadily and safely elevate your heart rate and your respiratory rate, your metabolism essentially up towards VO2 max without having to do so. Lock it out so you definitely can train your aerobic annual VO2 max very, very effectively with interval training. So you can achieve a lot in a short length of time. The key question, the question that always comes up when people are trying to do this at home is if you're on a smart turbo train and I know that loads and loads and loads of people are using smart trainers now, is should you use a mode, AIG mode, which is when you set your fttp your level of resistance. And when that resistance comes down to the turbo trainer, you essentially pedal against that resistance. And it's just set about what you do with your cadence. If you try and slow down or take it easy, the computer just keeps giving you the right amount of resistance for that power output. The other way of doing this is in coarse mode where a turbo try to might be replicating a percentage gradient, say, of 2% or 3% gradient slope. And you can change gears and adjust your cadence and it would respond a lot more like the road. Now I think for intervals there's no absolutely steadfast rule with this. If you know your numbers and you're happy to admit that FPTP is a fairly flawed metric when it comes to intervals B and therefore you're happy to adjust things and cater for that, then I think sticking it in ERG mode is really, really good, especially if you've got the ability on your handlebars to change the resistance. If you know it's not hard enough like your your rate of perceived exertion, RPA is not quite there or it's a bit too high, but you can change things as you go, but still use that erg mode just because I know what it's like. You know, you're trying to push really hard and if you just got those last 10 seconds of an interval, it's really, really hard. It's sometimes nice to just be able to be held there by the turbocharger. You just push against it. Sometimes it's a little bit too easy to just tune out on your cadence or slows down the power drops almost subconsciously, whereas when you're an odd mode, I get it that you're sort of being held back. So I'm not against a mode, but I think if you go into use mode, you need to be like really in tune with your numbers. And I'm going to talk through when we go into like the actual numbers, how, how you might use that. But for the most part at this time in the season, I would probably use course mode because course mode just gives us the freedom to just see where our numbers are. And that is what we're trying to do this early in the season. January is, you know, what is my formative power? What is my night, your second power, what is my three minute power? And you can't do that with that mode. You need to put it into course mode and go for it and just not be tethered to the computer. And it might take a bit of practice, you know, and that's okay. So there's my sort of stance on it and I'll be guided by if you can, muscle oxygen because these are so, so useful for interval training because you literally get to see what your metabolism is doing, but you can't do that. Then obviously the heart rate monitor I think is probably more useful than a power meter when it comes to intervals because unlike when you're doing threshold training, you need you need the you need the freedom to really push beyond what your numbers might tell you or what the the algorithm, if you like, is trying to tell you. Now, if you're using it, a software expert come does this a bit for you with the MP numbers. In fact, the exact software is fantastic. Anything suit threshold. So marginal EFTPOS threshold anything above that is is the metrics that we're working on with this. And XA is fantastic at doing that. Things like Zwift Trainer Road, not so much. They're very good at like the threshold type metrics, but I'll come on to that as as we sort of go right enough of like the how this is get into the the why. I want to start with 5/2 intervals because these are, I think some of the most overlooked intervals. I think these are super, super powerful. They can achieve an awful lot way more than people give them credit for. There's two ways of approaching a 5/2 interval. One, very, very, very high power. And you don't even have to do the full 5 seconds. These are great for doing, like standing starts or from starting from a slow cadence and responding to that big bite of the turbo trainer. There's no way you can do this in ERG mode. It's just the computer just won't keep up with it. So this is definitely something you're doing. Course mode set it to about a 3% gradient slope and as you see the countdown coming to the change, slow your cadence down a little bit, maybe even stop completely. It's you need some confidence if you're going to completely stop it because the amount of torque you're going to put through your bike to get it moving again, not all bikes turbo trainers are great for that. So you experiment with it. But for the most part I'd say slow your came down to about 75 R.P.M. and then as soon as you get that bite of the turbo trainer, that's when you really, really need to explode. And it's that big explosive effort that we're really looking for. I think five or six, really, really strong, powerful pedal strokes, literally from top depth sensor and gauge that glute push down through to the floor. I think almost like doing deadlifts on the pedals. You should have so much resistance on that your whole upper body is under tension. In fact, even going into the interval, you start to prepare yourself. You let the red mist come down, you tighten your grip on the handlebars. You know, you tense up your shoulders. It tense up your abs, almost contrary to everything else that we do when we're told to relax but really build that tension in the upper body, you get those to sit bones like glued to the saddle be absolutely solid. When that time hits go, you'd absolutely power up. And if all you manage is five or six, really, really strong, powerful pedal strikes, that's fine. If that took you 3 seconds, that's fine. That's what we're looking for in these absolutely massive kick of power. And this should be really for for women 3 to 3 and a half times your FTP and beyond doubt. Don't be held for guys. This can be four, five, maybe even six times your FTP. You know, we're talking like the big thousand. What, you know, explosive power efforts here. And yeah, they're really, really powerful, but you need an awful lot of rest in between. So to good quality, warm up, a good 20 minutes, make sure everything is fired up. Do one of these. Give yourselves at least 3 minutes, maybe even 4 minutes. Complete recovery. Let the heart rate come down. The oxygen re saturate. You should be at the point where you're almost ready for the next one. You shouldn't feel like you should feel like your heart rate is climbed, you've started to recover, and you almost just start to think, Oh God, I wish we get on with it. That's probably about the right level of rest for a 5/2 interval. So if you feel like you're not quite ready, just take more rest because it should feel like what happened, in fact, is that you won't really see a rise in heart rate or a drop in oxygen levels straight away. You'll probably look up and then you'll start to see, you know, stats rise or fall depending on what device you use it. And then you have this big reaction and then everything will start to settle down again. You'll get your breath back, you'll take a drink of water, another couple of minutes, you'll be like, Oh, right, okay. Wish we could go again. I've still got 30 seconds to wait. That's probably how you want to be feeling when you're on the turbo train. Almost like, come on, ready now and then you can go again. And I probably wouldn't do too many of these. I do use the first one as a practice. Just get it right. The second one should be your absolute Oh my God, give it everything. And the third one is almost like your back up or test yourself to see if you can replicate the effort. I probably wouldn't do more than three. Now, these can actually be really, really powerful built into an endurance session as well. So you could do a really big, punchy heart effort and then build it into sort of a zone to zone three tempos or work out and then try and do another three big max power efforts. And you can that way you can test your recovery and your fuel in throughout your workout as well. So that's how I'd use that might use of shorter or slightly longer intervals in a bigger workout. But really when you're doing these, these are big, powerful efforts like, yeah, I won't spend this much time talking about every single one, I promise you. So for instance, 10 seconds, I don't tend to use 10/2 intervals very much at all, really. They don't really achieve anything significant in my mind. They they're not quite long enough that you need to really think about breathing and pacing and then not quite sure enough to do a really, really high power. So I don't tend to use 10 seconds apart from maybe in a warm up we might be doing 10 seconds as high cadence spin ups and trying to get that that blood flow into hardly any resistance and anywhere between five and 10 seconds and you'd accelerate your cadence, you know, you start at 90 BPM, you know, go to 100, 100, 2000, 350 and gradually get faster and faster. Great way of elevated heart rate and get ready for a warm up. I wouldn't normally use 10/2 intervals, but much more than that a little bit. The same with 15/2. I do sometimes use 15 seconds, but I tend to use them more to get people ready for doing a 22nd interval more than anything else. Or we might start to progress a 22nd interval by increasing the power for 15 and then building into 20 seconds. 15 seconds is almost getting to the point where you really have to start thinking about your breathe it because your body's just about had enough time to respond, you know, to the load that is on and then needs to elevate heart rate, elevate respiratory frequency so it's not built to be onto the 22nd. And this is one of my favorite interval lengths. I think you you can achieve an awful lot in a 22nd long interval with the right amount of rest. And the reason is that you get that initial kick, you have to get over that initial resistance you build up. And then the first 5 seconds is almost just fighting over the resistance. Then 5 seconds, the next 5 seconds, all feels a bit tough. Then, then 5 seconds feels like, Oh my God, this feels like really hard. You think, Oh, I've only got 5 seconds left. I can make this 3 to 5 seconds. And that's sort of how your your thought process go through a 22nd interval. And that's what we're looking for. You're looking for that the anaerobic process kick in in 5 seconds. Right? You've got up to speed. You've done your flight of flight, if you like, and then your body's got you at least sustain this a little bit longer, stop breathing and start increasing heart rate. That change starts to happen. Then you realize that you can't quite do it quickly enough and then it will be alright. Okay. I can just about hold this with enough sort of focus. I could hold this. So that's why I love that 20 seconds and that's how it should feel. It should feel that difficult. And again, doing this in ERG mode I think is really important. And then normally you combine this with about 40 seconds of rest. And again, if you're using muscle oxygen sensors, what you'll say should take around 15, 20 seconds ish for your body to actually start recovery. And so you'll start seeing it'll continue to drop. You'll continue to after the load has been released and then your body will start to catch up and run. But your body is always trying to supply oxygen to all the vital organs first. So you've taken the load off and your body's going to go, Oh, brain, heart, lungs. That will need some oxygen. Let's get some oxygen first. Now I can start replenishing the oxygen in my muscles and you should start to see that happening. After about 15 seconds, the fitter you get, the quicker that will happen. And then by the 40 seconds, you should have just about recovered. Maybe just, you know, in terms of ease, just one or 2% of oxygen saturation lower or your heart rate if you're using heart rate monitor, hasn't quite recovered back to where it was just maybe just a couple of beats elevated. And you're going to do a series of 2040s, 20 seconds on, 40 seconds off, because what you're trying to do is every 20 seconds is keep the power the same ish but doesn't matter so much. What you're trying to achieve is heart rate should be gradually elevated throughout and oxygen saturation should be its minimum, should be gradually going down and your maximum should be gradually going down as well. So you're constantly just pushing a little bit further. So you're constantly having to saturate your muscle oxygen and you're constantly not quite letting it recover back to where it wants to be. So that's how you can fine tune. And with these, you know, you might find that you need to do a 21/2 interval and take 39 seconds rest you can be that accurate. You know with with these but for the most part 2040s seems to hit the mark for most people. And if you happen to be a couple of seconds too hard, so let's say you only do 18 seconds, you've probably achieved what you need to achieve and then just keep an eye on that recovery and go again when you're ready. Now build it into these. I would aim to try and get to the point where you could only just do about 20, but that's quite hard to do. So I'll probably break them down and say, is a five. So five 2040s, take a good couple of minutes, rest, do another five, etc. four times and then build that into doing two by ten today. So you'll be two sets of these 24 TS, you know, with a good sort of three or 4 minutes rest in between and then eventually build yourself to the point where you can do 20 in a row. No, in that is get harder and harder and harder and harder. And the last quarter, the last five are really, really, really stretching. You should almost be at maximum heart rate and really, really struggling. And probably the last interval should feel really, really tough. Like just derp or like you feel like you're in a time warp and the last three or 4 seconds are just making you cry. That is when you've got a 24 piece set up enabled because you would have achieved VO2 max in that time and really, really pushed it to a point where you're actually putting VO2 max under stride in a relatively short length of time. So 22nd intervals, absolutely brilliant for that, right? 32nd intervals. This is another one I really like doing, actually. So 3030s, that's 30 seconds on, 30 seconds off. And this just pushes that that VO2 max training a little bit further and the 30 seconds, you have to reduce the power a little bit you can't be quite as punchy so your tend to go into the 90 BPM cadence, roll into your 30 seconds and it's probably going to be around 110 to 120% of your fttp, whereas the the 22nd ones are more like 120 to 150% of fttp. These need to be a little bit easier and you're not going to be out because your heart rate is going to accumulate through it. So with the 22nd one, you won't see your heart rate change that much until after the interval. Almost in a 32nd one, you're going to start seeing your heart rate increase and muscle oxygen and probably get down to a minimum fairly quickly as well. 30 seconds shouldn't be enough rest. So could still see that gradual rise of a heart rate or gradual decline of some O2 throughout but 30 seconds is also great for pushing on fttp you know, the actual threshold power because this is going to start to burn a little bit. You actually going to start to actually get some lactate accumulation and the rest are going to be short enough that you can't really dispose of it quickly enough as well. So some really good challenging workouts. This friend of mine once told me that his his workout was basically I get on to do a warm up and I do 30, 30 days until I can't do any more. So what an interesting way it seemed to work for him. He was very, very fit. And I have to say, I've tried this few time, but it's quite good for actually to challenge yourself. But I think if you're going to give yourself a set length of time, say you've got 30 minutes on a turbo trainer and you just, you know, you just need to get on there, put some loud music on and thrash out, then yeah, do 10 minutes of warming up. You know, it would give you power progressively, do a couple of high cadence spin ups, get ready for it, and then do you know, 1850 minutes worth of 30 threes and just go for it, take a cool down job done. You'll get a really good workout that really, really does challenge your VO2 max as well. So yeah, I do like the 3030s, they they're kind of a hybrid interval set, but they're not so high powered that you got to worry too much about, you know, the what power is you achieve. And this should just be hard, but yeah. Okay, 45 seconds. I don't really use 45 seconds at all. The only time I'd really use them is if we were progressing someone in their one minute intervals. So let's say you had maxed out your one minute intervals and you wanted to start again at the bottom of a build phase and you might start a similar high power for 45 seconds and hold that power for a minute. But I don't tend to use 45/2 intervals. I don't think they really achieve anything in my mind. So but that does take you on to the 60 seconds. So one minute intervals and I think this is has a similar effect to your 20 seconds. So in a 62nd interval, one minute your fttp can be around 105 to 110, which means that you're going to have your legs going to start burning after about 20 seconds because you can start to accumulate lactate. But at that point you've still got 40 seconds worth of activity to do. So you're training long enough to feel the effects, not just on your heart rate rising and oxygen saturation, but you'll also start to see actual lactate accumulation. If you had a lactate test, you would see that in a minute of it as well. And one minute recovery is not quite enough to to clear it all as well. So it's not quite sufficient recovery. So these woman intervals are fantastic for like time trials, mountain bikers who really do need to train their lactate threshold and lactate tolerance because you're going to start experience in that. But it's a great way of pushing your numbers up. So if you're trying to build your FTP training above it is what you need to do. So in a one minute interval, you can you can do that. You can push that FTP number off, push hard, and I get that sore like feeling that your heart rate come up, take that minute rest, go in again and eventually will blend those into two in 2 minutes, 4 minutes, etc. which are common, two in a second. All I'll say is keep an eye on your recovery through these. And I would probably try and say keep the power output of your one minute intervals consistent and if you need to take slightly longer, rest would be the way I normally approach it. It's because what we're trying to do is achieve a power rather than build VO2 max. This isn't some other way we can take you to VO2 max. So if you built out yourself a work a workout. Yes, I do in 15 of these is a pretty challenging workout and you know you've come off an interval and you only did, I don't know, 52 seconds. What I'll probably do is maybe just sit out the next interval. So take a good 10 minutes rest recover and then see if you can complete the workout once you've had those 2 minutes rest at your power levels. I think the worst thing you can do with one minute intervals is to start to gradually turn down the resistance. So you go into a little bit cocky then and you're trying to push your power up a little bit and then you get you already down five. I'm going to tone it down and get through the rest of the workout. It's not really the way to do it. I think the right to do it is to keep your power targets where you want to put your power targets. And if you need to take longer rest. And then as you sort of progress, if you like, that's when you start to go, well, last time I only did five, then I had to take a lecture a long rest this time reality six and then take an extra long rest or whatever is. Eventually you should be able to do about 15 at that higher level and then you can start back again and build up. So yeah, you can achieve a lot with one minute on, one minute off. In terms of building your FTP. Okay. I think we're almost almost into like the interest in and I guess now as we start building the longer ones, we start to get towards critical power. VO2 max in a real solid effort. I don't tend to use two minute intervals apart from to check readiness. So what I mean by that is when you start doing three minute, five minute intervals, they're going to be really tough. And if you're not ready, like you're not fueled, you're not rested, then you're not going to succeed. So I tend to use the 92nd two minute interval as a check in. So you do your your warm up and then a mile to go right is determined interval and might be two of them two by 2 minutes, something with 2 minutes rest in between and then go right check in. How do you feel right now? Do you still feeling good? You still feel it fired up is your heart rate respond energy oxygen. So responding is your lactate responding? Are you well fueled you know and then go, yes, I am. I'm feeling fantastic. I'm going to go ahead and do my three minute and a five minute intervals, which I'm gonna to talk through in a second or do you say like, no, you know what, I'm not up for that today. I need to turn it down a little bit. Let's do some 3030s or let's just do a tempo or endurance workout and save this for another day. So tend to use the 2 minutes as a little sanity checker, if you like. And then the three minute and the five minute are my I wouldn't say favorite because they're absolutely horrible. You've really got to be in the right mindset to do it. But they are so powerful because 3 minutes of really, really hard work is really challenging. It's a really difficult length of time to pace well because you want to go hell for leather and you want the last die in seconds to be the absolute hardest. But you also want to pace it well and it's just really, really hard to get right. So what I tend to do is prescribe sets of three. So three by 3 minutes and 9 minutes in total and maybe 2 minutes rest in between, maybe 3 minutes depending on the athlete and what I might do for the first one is start hard and gradually get a bit easier. Phil, How did you feel about that? The next one maybe say do the same if you want to then build into just doing it static. Can you hold the same power throughout that 3 minutes? And that'll be based on, you know, the the interview you did previously and then the last one, see if you can start at that level and then ramp it up and get harder and harder and harder. So those last few seconds are the really, you know, dying ones. Remember, we're trying to trigger an adaptation. So if we can build, build, build, and then with all the confidence we have, you go right the last 30 seconds of the last 3 minutes, that is when I absolutely explode, bury myself, complete this work out and then I think is always worth plod doing review and go back look at your average power data. Build that knowledge into your next three by three block, you know, where are you going to start? So I might then build into two and three by three exactly the same power. And then that will build on two, three by three. Exactly the same power. But the last one being ramped, you get the idea. So we've got some progression inside those 3 minutes. And so lastly, the five minute interval, I tend to do this like made season at the sort of middle part of a build phase when we've got the confidence in our power numbers, we're not quite there at peak phase. So these aren't going to really be done probably until mid spring time really. But these are fantastic for anyone that's trying to help climb in or more sustained efforts. Fantastic for like cross-country mountain biking and cyclo cross gravel racing. When you need that short explosive effort of like powering up an off road climb, you know, you get the idea that that's that sort of thing. And again, I'd probably do something similar to those 3 minutes. I try and make sure that I've got the freedom to find out what my five minute power was and then build from there. So I would take the take the reins off, if you like, be bold. Go into the first one. Actually hell for leather level burn and let that power just drop and suffer and then review that. See if the middle one you can just hold an average power based on, you know, the knowledge you've gained from the first one and then the third one. See if you can start at that level and then build and build and build. And until you get to a peak plan, a review, find your perfect 5 minutes and it might be 100 and 607, 112% of EFTPOS or something. So this is where you need to be really quite accurate and just go and buy, you know, a 100 and something of Afterpay from the books you need. I think you really need to dial this down and really pay close attention to your heart rate data. How you feel in these five minute ones are really important because you can really lose sight. I think this is going to be VO2 max. This is going to be absolutely maximum heart rate. You know, by the time you've finished the last few seconds of the last block of 5 minutes, that should almost be at your max heart rate. Be pretty uncomfortable place to be. So you only want to go there when you've got the confidence in your numbers and your right perceived exertion to really take yourself there and say, be on form, do those little two minute tests at the start and you know, check that your check that you're ready for such a such a beast of a workout and don't get need to get carried away you can just do get on do you warm up rest see see what's happening with your body you know do your three by five and that's it. Done. You don't need to do much more on the turbo trainer than that. Potentially. Once you're done, get some gas in time. When that ozone to cool down sort of thing, you don't really, really need to stretch these out. You can achieve an awful lot in a 40 minute type of workout. The important thing is warm up, warm up, warm up and do a harder warm up than you think you need because you've really got to get that heart rate and that respiratory frequency boosted. Right. Well, I kind of hope that was how you so ended up being quite a long podcast in the end. This is I say just an introduction, just get on the experiment it, experiment with it and see how you go. This is the early season. You don't need to be taking these too seriously. This is just accumulating the knowledge of, you know, what is my average on a woman interval, what is my peak power? You know, just start to know those numbers and once we've got those numbers, then we can start building them into workouts that are going to be modeled towards achieving what it is that we need to achieve with our training throughout the rest of the year. Okay, that's all for me. If you've got any comments, please put them down below. I'll always try and answer your questions if I can. But if not, yeah. Please subscribe to the podcast. Subscribe to the YouTube channel. If you're watching this and yeah, get stuck in and let me know what you think. All right, guys, guys, thanks for listening.