Wattkg
@wattkg.bsky.social
Medical Doctor & cycling geek. My thoughts on cycling training at https://science.wattkg.com.
Look at any successful athlete.
You’ll typically find the same underlying principles in all of their training plans. 👇🏻
www.wattkg.com/cycling-scie...
You’ll typically find the same underlying principles in all of their training plans. 👇🏻
www.wattkg.com/cycling-scie...
5 Power Boosting Principles From 18 Years of Cycling Science | Wattkg.com
There are no shortcuts in training. But there are certainly many de-tours. This article strips 18 years of cycling science down to 5 core elements that are scientifically proven to improve your thresh...
www.wattkg.com
September 26, 2025 at 10:40 AM
Look at any successful athlete.
You’ll typically find the same underlying principles in all of their training plans. 👇🏻
www.wattkg.com/cycling-scie...
You’ll typically find the same underlying principles in all of their training plans. 👇🏻
www.wattkg.com/cycling-scie...
Stuff you knew about your heart rate but probably forgot during your last ride.
June 26, 2025 at 6:09 AM
Stuff you knew about your heart rate but probably forgot during your last ride.
Adhering too strictly to a single intensity parameter can quickly backfire.
Because intensity zones shift with increased duration.
Because intensity zones shift with increased duration.
June 25, 2025 at 6:06 AM
Adhering too strictly to a single intensity parameter can quickly backfire.
Because intensity zones shift with increased duration.
Because intensity zones shift with increased duration.
6x10 min threshold x2 every week.
12x3x30/15 HIIT on Wednesdays
Fast-paced 3h group ride in the weekend.
Lifting heavy weights x2 per week.
You’re in your 50s, busy job and a family. And you wonder why you don’t progress.
You’re doing WAY more intensity than you’re able to adapt to!!!😵
12x3x30/15 HIIT on Wednesdays
Fast-paced 3h group ride in the weekend.
Lifting heavy weights x2 per week.
You’re in your 50s, busy job and a family. And you wonder why you don’t progress.
You’re doing WAY more intensity than you’re able to adapt to!!!😵
June 21, 2025 at 5:34 AM
6x10 min threshold x2 every week.
12x3x30/15 HIIT on Wednesdays
Fast-paced 3h group ride in the weekend.
Lifting heavy weights x2 per week.
You’re in your 50s, busy job and a family. And you wonder why you don’t progress.
You’re doing WAY more intensity than you’re able to adapt to!!!😵
12x3x30/15 HIIT on Wednesdays
Fast-paced 3h group ride in the weekend.
Lifting heavy weights x2 per week.
You’re in your 50s, busy job and a family. And you wonder why you don’t progress.
You’re doing WAY more intensity than you’re able to adapt to!!!😵
Curious to see that elite coaches behind nearly 400 international championship medals prescribe mostly zone 1 training.
Not zone 2.
Is it a sport-specific issue?
Is it an overlap of zones?
The vast energy cost of the W pros produce close to VT1?
Not zone 2.
Is it a sport-specific issue?
Is it an overlap of zones?
The vast energy cost of the W pros produce close to VT1?
June 20, 2025 at 7:51 AM
Curious to see that elite coaches behind nearly 400 international championship medals prescribe mostly zone 1 training.
Not zone 2.
Is it a sport-specific issue?
Is it an overlap of zones?
The vast energy cost of the W pros produce close to VT1?
Not zone 2.
Is it a sport-specific issue?
Is it an overlap of zones?
The vast energy cost of the W pros produce close to VT1?
If you have any ambition of reaching the higher levels in your sport…
…or even just breaking through a performance plateau…
you MUST understand this concept 👇🏻
…or even just breaking through a performance plateau…
you MUST understand this concept 👇🏻
June 19, 2025 at 8:11 AM
If you have any ambition of reaching the higher levels in your sport…
…or even just breaking through a performance plateau…
you MUST understand this concept 👇🏻
…or even just breaking through a performance plateau…
you MUST understand this concept 👇🏻
It’s not everyday you get a detailed look at how the best professional cyclists train.
www.wattkg.com/how-professi...
www.wattkg.com/how-professi...
How Professional Cyclists Train for the Giro d'Italia & Tour de France - W/KG
Learn how professional cyclists train for Grand Tours like Giro d'Italia and Tour de France. And what you can take away from their practices.
www.wattkg.com
June 14, 2025 at 12:52 PM
It’s not everyday you get a detailed look at how the best professional cyclists train.
www.wattkg.com/how-professi...
www.wattkg.com/how-professi...
Day 2 in Calpe and results from my 7 month de-training study just in.
We observed that fitness is very much a recency thing. This aligns with reports from other parents (1).
Future research should elucidate how the $€%# to keep up training with children.
1. Other parents
We observed that fitness is very much a recency thing. This aligns with reports from other parents (1).
Future research should elucidate how the $€%# to keep up training with children.
1. Other parents
March 20, 2025 at 7:05 AM
Day 2 in Calpe and results from my 7 month de-training study just in.
We observed that fitness is very much a recency thing. This aligns with reports from other parents (1).
Future research should elucidate how the $€%# to keep up training with children.
1. Other parents
We observed that fitness is very much a recency thing. This aligns with reports from other parents (1).
Future research should elucidate how the $€%# to keep up training with children.
1. Other parents
A few consensus points on "zone 2 training" from 14 exercise scientists & cycling coaches:
1. Use multiple intensity markers
2. Contrast internal vs. external work
3. Consider adjusting power in late stages of long session
4...
www.wattkg.com/zone-2-train...
1. Use multiple intensity markers
2. Contrast internal vs. external work
3. Consider adjusting power in late stages of long session
4...
www.wattkg.com/zone-2-train...
Zone 2 Training For Cyclists: What Coaches & Scientists Do - W/KG
Confused about zone 2 training? Here is how 14 coaches & exercise scientists execute zone 2 training in real-life.
www.wattkg.com
March 16, 2025 at 3:29 PM
A few consensus points on "zone 2 training" from 14 exercise scientists & cycling coaches:
1. Use multiple intensity markers
2. Contrast internal vs. external work
3. Consider adjusting power in late stages of long session
4...
www.wattkg.com/zone-2-train...
1. Use multiple intensity markers
2. Contrast internal vs. external work
3. Consider adjusting power in late stages of long session
4...
www.wattkg.com/zone-2-train...
This 👇🏻✊🏻
Dear universities, scientists, lawyers, farmers, workers, artists, doctors...
Being silent won't protect you.
Being silent won't protect you.
March 4, 2025 at 10:18 AM
This 👇🏻✊🏻
It feels pointless posting about cycling as if all is normal this week.
Yet, a few things restore my faith in humanity:
- the action of the good people of Vermont
- the rallying of European leaders and 🇨🇦
- Haltbakk Bunkers acting on their outrage
Don’t say..
Yet, a few things restore my faith in humanity:
- the action of the good people of Vermont
- the rallying of European leaders and 🇨🇦
- Haltbakk Bunkers acting on their outrage
Don’t say..
March 3, 2025 at 6:43 AM
It feels pointless posting about cycling as if all is normal this week.
Yet, a few things restore my faith in humanity:
- the action of the good people of Vermont
- the rallying of European leaders and 🇨🇦
- Haltbakk Bunkers acting on their outrage
Don’t say..
Yet, a few things restore my faith in humanity:
- the action of the good people of Vermont
- the rallying of European leaders and 🇨🇦
- Haltbakk Bunkers acting on their outrage
Don’t say..
Experiment and learn your response!
Another paper on zone 2 training that neatly demonstrates the great variety in responses of differen intensity markers.
In my opinion, yet another reminder for why you shouldn’t rely on one intensity marker (or generic %HR or %FTP ranges).
Another paper on zone 2 training that neatly demonstrates the great variety in responses of differen intensity markers.
In my opinion, yet another reminder for why you shouldn’t rely on one intensity marker (or generic %HR or %FTP ranges).
February 28, 2025 at 12:46 PM
Experiment and learn your response!
Another paper on zone 2 training that neatly demonstrates the great variety in responses of differen intensity markers.
In my opinion, yet another reminder for why you shouldn’t rely on one intensity marker (or generic %HR or %FTP ranges).
Another paper on zone 2 training that neatly demonstrates the great variety in responses of differen intensity markers.
In my opinion, yet another reminder for why you shouldn’t rely on one intensity marker (or generic %HR or %FTP ranges).
How do you perform your «zone 2» training?
This recent work led by @SitkoSebastian attempted to reach a consensus for defining and prescribing Z2 training among 14 cycling coaches & scientists.
Some useful perspective and practical advice here 👇🏻
journals.humankinetics.com/view/journal...
This recent work led by @SitkoSebastian attempted to reach a consensus for defining and prescribing Z2 training among 14 cycling coaches & scientists.
Some useful perspective and practical advice here 👇🏻
journals.humankinetics.com/view/journal...
journals.humankinetics.com
February 27, 2025 at 9:53 AM
How do you perform your «zone 2» training?
This recent work led by @SitkoSebastian attempted to reach a consensus for defining and prescribing Z2 training among 14 cycling coaches & scientists.
Some useful perspective and practical advice here 👇🏻
journals.humankinetics.com/view/journal...
This recent work led by @SitkoSebastian attempted to reach a consensus for defining and prescribing Z2 training among 14 cycling coaches & scientists.
Some useful perspective and practical advice here 👇🏻
journals.humankinetics.com/view/journal...
I don’t believe winners succeed because of some secret method or special abilities.
Often, it’s as simple as excelling at the basics.
Here’s how a rider I worked with went about pursuing and achieving a race victory goal by simple means. science.wattkg.com/posts/win-uc...
Often, it’s as simple as excelling at the basics.
Here’s how a rider I worked with went about pursuing and achieving a race victory goal by simple means. science.wattkg.com/posts/win-uc...
Training For a UCI Gran Fondo Race Win (Case)
This post discusses the training of a masters cyclist in the year leading up to his first ever UCI Gran Fondo win. More specifically, we dive into...
science.wattkg.com
February 13, 2025 at 7:09 AM
I don’t believe winners succeed because of some secret method or special abilities.
Often, it’s as simple as excelling at the basics.
Here’s how a rider I worked with went about pursuing and achieving a race victory goal by simple means. science.wattkg.com/posts/win-uc...
Often, it’s as simple as excelling at the basics.
Here’s how a rider I worked with went about pursuing and achieving a race victory goal by simple means. science.wattkg.com/posts/win-uc...
Here's your regular reminder that efficient cycling training doesn't have to be complicated.
A simple 9-week Polarized Training Plan. Easy to scale for higher or lower volumes:
science.wattkg.com/posts/9-week...
A simple 9-week Polarized Training Plan. Easy to scale for higher or lower volumes:
science.wattkg.com/posts/9-week...
A 9-Week Polarized Training Plan Framework
Try the plan that gave well-trained cyclists 12% increase in VO2 max in 9 weeks. This effective framework is easily amended to suit your level & time.
science.wattkg.com
January 27, 2025 at 6:46 AM
Here's your regular reminder that efficient cycling training doesn't have to be complicated.
A simple 9-week Polarized Training Plan. Easy to scale for higher or lower volumes:
science.wattkg.com/posts/9-week...
A simple 9-week Polarized Training Plan. Easy to scale for higher or lower volumes:
science.wattkg.com/posts/9-week...
Strip your training down to core principles that REALLY work.
Here are 5 prioritized steps to get you started. 👇
www.wattkg.com/cycling-scie...
Here are 5 prioritized steps to get you started. 👇
www.wattkg.com/cycling-scie...
5 Power Boosting Principles From 18 Years of Cycling Science | Wattkg.com
There are no shortcuts in training. But there are certainly many de-tours. This article strips 18 years of cycling science down to 5 core elements that are scientifically proven to improve your thresh...
www.wattkg.com
January 13, 2025 at 6:53 AM
Strip your training down to core principles that REALLY work.
Here are 5 prioritized steps to get you started. 👇
www.wattkg.com/cycling-scie...
Here are 5 prioritized steps to get you started. 👇
www.wattkg.com/cycling-scie...
If you're a time-crunched cyclist struggling to improve your performance...
...here is the most important piece of advice I'd urge you to consider 👇
(Spoiler: It's not high intensity!)
science.wattkg.com/posts/time-c...
...here is the most important piece of advice I'd urge you to consider 👇
(Spoiler: It's not high intensity!)
science.wattkg.com/posts/time-c...
How to Build Cycling Capacity When You're Time-Crunched
There's a secret hack to building cycling capacity for busy working professionals. And it's not what you think...
science.wattkg.com
January 11, 2025 at 1:49 PM
If you're a time-crunched cyclist struggling to improve your performance...
...here is the most important piece of advice I'd urge you to consider 👇
(Spoiler: It's not high intensity!)
science.wattkg.com/posts/time-c...
...here is the most important piece of advice I'd urge you to consider 👇
(Spoiler: It's not high intensity!)
science.wattkg.com/posts/time-c...
A viable metod for increasing your time at high % of VO2 max? (-> possibly drive increased performance adaptation). science.wattkg.com/posts/decrea...
Workout Instructions: Decreasing High Intensity Intervals
These instructions may give you more time above 90% of VO2 max during HIIT sessions. Which has been shown to correlate with greater power development.
science.wattkg.com
December 23, 2024 at 12:46 PM
A viable metod for increasing your time at high % of VO2 max? (-> possibly drive increased performance adaptation). science.wattkg.com/posts/decrea...
Here's your annual reminder not to make a mess of this winter's training camp in the sun 😎
Or any other big training period for that matter.. science.wattkg.com/posts/big-tr...
Or any other big training period for that matter.. science.wattkg.com/posts/big-tr...
Don't Mess Up Your Big Training Period
science.wattkg.com
December 3, 2024 at 11:37 AM
Here's your annual reminder not to make a mess of this winter's training camp in the sun 😎
Or any other big training period for that matter.. science.wattkg.com/posts/big-tr...
Or any other big training period for that matter.. science.wattkg.com/posts/big-tr...
Reposted by Wattkg
With regards to some.. optimistic VO2max numbers going around 😅 this might be a good time to remind us about measurement variability with V̇O₂max and the importance of standardisation with metabolic equipment 🧵👇
December 2, 2024 at 5:20 AM
With regards to some.. optimistic VO2max numbers going around 😅 this might be a good time to remind us about measurement variability with V̇O₂max and the importance of standardisation with metabolic equipment 🧵👇
"I've improved significantly in the past few years by taking your training advice into practice. Resulting in many victories and podiums at the big races. Thanks!" 🥇
The cyclist who wrote this is a reader of my FREE newsletter. You can get it, too. It’s here 👇 about.wattkg.com
The cyclist who wrote this is a reader of my FREE newsletter. You can get it, too. It’s here 👇 about.wattkg.com
About me
I am a medical doctor residing in Oslo, Norway. On this website, I share my reading and thoughts on cycling science. And help keen cyclists translate science into actionable training advice.
about.wattkg.com
December 1, 2024 at 7:07 PM
"I've improved significantly in the past few years by taking your training advice into practice. Resulting in many victories and podiums at the big races. Thanks!" 🥇
The cyclist who wrote this is a reader of my FREE newsletter. You can get it, too. It’s here 👇 about.wattkg.com
The cyclist who wrote this is a reader of my FREE newsletter. You can get it, too. It’s here 👇 about.wattkg.com
Even if you don’t have time to train more hours..
..getting better at executing the basics in your training can go a long way. 🥇
science.wattkg.com/posts/win-uc...
..getting better at executing the basics in your training can go a long way. 🥇
science.wattkg.com/posts/win-uc...
Training For a UCI Gran Fondo Race Win (Case)
science.wattkg.com
November 30, 2024 at 7:43 AM
Even if you don’t have time to train more hours..
..getting better at executing the basics in your training can go a long way. 🥇
science.wattkg.com/posts/win-uc...
..getting better at executing the basics in your training can go a long way. 🥇
science.wattkg.com/posts/win-uc...
Vaccari et al. tested 3 interval formats. How much time did each produce at more than 90% of VO2 max ( )?
• Decreasing intervals (312 sec)
• 3 min intervals (179 sec)
• 30 sec intervals (183 sec)
Here’s the decreasing interval session. science.wattkg.com/posts/decrea...
• Decreasing intervals (312 sec)
• 3 min intervals (179 sec)
• 30 sec intervals (183 sec)
Here’s the decreasing interval session. science.wattkg.com/posts/decrea...
Workout Instructions: Decreasing High Intensity Intervals
science.wattkg.com
November 28, 2024 at 7:05 AM
Vaccari et al. tested 3 interval formats. How much time did each produce at more than 90% of VO2 max ( )?
• Decreasing intervals (312 sec)
• 3 min intervals (179 sec)
• 30 sec intervals (183 sec)
Here’s the decreasing interval session. science.wattkg.com/posts/decrea...
• Decreasing intervals (312 sec)
• 3 min intervals (179 sec)
• 30 sec intervals (183 sec)
Here’s the decreasing interval session. science.wattkg.com/posts/decrea...
What do airline pilots, surgeons and lawyers have in common?
Demanding jobs with big work hours -> limited time for training. And shift work doesn’t help.
In this scenario, a small shift in mindset can make training that much more enjoyable. And greatly impact how much your fitness develops..👇🏻
Demanding jobs with big work hours -> limited time for training. And shift work doesn’t help.
In this scenario, a small shift in mindset can make training that much more enjoyable. And greatly impact how much your fitness develops..👇🏻
November 26, 2024 at 9:54 AM
What do airline pilots, surgeons and lawyers have in common?
Demanding jobs with big work hours -> limited time for training. And shift work doesn’t help.
In this scenario, a small shift in mindset can make training that much more enjoyable. And greatly impact how much your fitness develops..👇🏻
Demanding jobs with big work hours -> limited time for training. And shift work doesn’t help.
In this scenario, a small shift in mindset can make training that much more enjoyable. And greatly impact how much your fitness develops..👇🏻