🚴 Laursen et al Neuromuscular Intervals -8: Build Explosive Cycling Power

Athlete Profiles, July 11, 2027

Build explosive cycling power with Laursen et al Neuromuscular Intervals -8, a 40-minute indoor cycling workout inspired by scientific research. Featuring four 30-second efforts at Level V+++ (220% FTP), each followed by 4 minutes 30 seconds of easy recovery, this session focuses on producing high-quality, repeatable power while maintaining good technique. Discover the science behind the workout and Coach Ray's tips for getting the most from every interval.

40 minutes | 4 × 30-second efforts | Level V+++ (220% FTP)

Just two minutes of high-intensity work. Sounds easy, doesn't it?

Think again!

This week's Sunday Smart-Trainer Session is all about producing explosive cycling power through four short, demanding efforts, each followed by a generous recovery period.

Inspired by research from Laursen and colleagues (2005), this workout challenges your ability to generate very high power repeatedly while maintaining good technique and control.

The Workout

  • Warm-up: 10 minutes at Level II.

  • Main Set: 4 × 30 seconds at Level V+++ (220% FTP), each followed by 4 minutes 30 seconds at Level I recovery.

  • Cool-down: 10 minutes at Level II.

Total duration: 40 minutes.

Why This Workout?

The original research investigated the effects of high-intensity interval training on well-trained cyclists, including changes in cycling performance and physiological measures.

Our Velocity workout is a shorter, FTP-based adaptation of one of the research protocols, focusing on four high-quality efforts rather than the original twelve.

The key is to produce strong, repeatable power during each 30-second interval without allowing your technique to deteriorate.

Coach Ray's Three Tips

  1. Prepare for each effort. Select an appropriate gear and accelerate smoothly into the interval.

  2. Respect the recovery. Those 4 minutes 30 seconds at Level I are deliberate. Keep them genuinely easy.

  3. Focus on consistency. Aim to make your fourth effort just as controlled and powerful as your first.

Remember, this session is about quality, not accumulating fatigue.

Want to Know More?

In the full article, I explain the original research, how we've adapted the protocol for Velocity, why the recovery periods matter and how to get the most out of these demanding intervals.

👉 Read the Full Workout Article on CoachRay.nz

Happy training!

Coach Ray
Qwik Kiwi Coaching
www.CoachRay.nz

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