Bike Sessions

Intermediate Torque 

Session Outline

Intermediate Torque sessions are similar to InE but are performed at a low cadence to increase the torque requirement.

Sessions specifically target the area between LT1 and LT2/FTP. This is often split into two parts: the upper (Sweetspot (SST)) and lower (Tempo) half. InTQ sessions usually only target SST

Sessions range from long Tempo reps or 40 to 120 min, through SST of 15 to 30-min (40 to 80min total duration) up to just below FTP reps of 5 to 10 min (20 - 40 min total duration).

Representation of Lactate Thresholds 1 and 2, with Tempo and SST highlighted

How to perform

The sessions are best performed on a smart trainer so that power and cadence can be carefully controlled. It is possible to perform these sessions on a long, steady hill, but few of us have those readily available.

Unlike the InE sessions, these can be performed on the base bar.

Cadence should be below 65rpm for anyone performing these sessions. However, we ideally target 50 - 55rpm or even lower for those who excel in these sessions.

You should prioritise cadence over power, so if you cannot maintain the cadence at the target power, reduce the power; don’t increase the power.

Some people find these sessions incredibly difficult, whilst others excel, so you may find that a power you typically find manageable at your preferred cadence is much more challenging.

The idea of these sessions is to increase the amount of muscle fibres recruited and to hold them under tension for longer than usual.

Try to hold your form, don’t rock your body more than usual, and stay seated as much as possible. Try to relax your upper body and regulate your breathing with deep breaths.

Heart rate is always much lower for these sessions than the equivalent at standard cadences.

More on using Zwift for the session

If you use Zwift (other apps are available), you have a few options for performing these sessions:

  1. Structured Workout in ERG

  2. Structured Workout without ERG

  3. Free mode

Using ERG mode means the trainer will control the resistance so that as long as your cadence is constant, there will be minimal variations.

Without ERG on the app will tell you what you need to do, but will not control the resistance. You use your gears and/or cadence to increase or lower power. You can choose any route to do this, the elevation changes are not felt in the session.

Free Mode and choosing a long climb such as one of the Portal climbs is our preferred option.

Free Mode

This is the least controlled but the best option. You will feel changes in gradient, both up and down, and you will need to use your gears.

On a climb, the kinetic energy of the bike is lower, which changes the pedalling action subtly.

If the climb is not long enough to do the session in one climb, turn around and desced on the recovery before turning again and carring on up when the next interval starts.

Fuelling

These sessions are usually stand-alone and not performed as part of longer sessions.

Therefore, fuelling during the session will usually only require 40 - 60g of carbs per hour to help fuel the session and facilitate recovery. Even this may not be necessary for some.

In the limited cases when these sessions are part of a longer ride, we would advise 50 - 80g per hour around the intervals and normally fuelling for an Extensive Endurance ride of the same duration for the rest of the ride.