LESSON #4 80/20 RULE

You won’t go far wrong if you follow the 80:20 rule where you train easy (under 60-80% of your maximum heart rate) 80% of the time and hard just 20% (80-100% maximum heart rate) of the time. This is the same whether you’re a recreational rider or an Olympian. Why? At the end of the day, road cycling’s an endurance sport so maximising aspects like fat-burning, as you do with long sessions at low intensity, is key. But it also demands power and speed – like when climbing a hill – hence the 20% hard.