Cycling Interval TimerFree cycling interval timer for sprints and recovery periods. Indoor training, Zwift sessions, and outdoor interval work. Customisable work and rest durations.Frequently asked questionsWhat is a good cycling interval protocol?Tabata cycling (high intensity): 20 seconds max effort, 10 seconds recovery × 8 rounds. VO2max intervals: 3–5 minutes hard, 3–5 minutes recovery × 4–6 reps. Threshold intervals: 8–20 minutes at FTP pace, 5 minutes recovery × 2–4 reps. Match the protocol to your training goal: sprint power, VO2max, or lactate threshold.How do I know if I am working hard enough during cycling intervals?Rate of Perceived Exertion (RPE): intervals should feel 8–9/10 during work periods. If using a power meter: target 105–120% of FTP for VO2max intervals, 90–100% for threshold. Cadence: sprint intervals typically use 90–110 RPM; power intervals 70–90 RPM.How many cycling intervals should I do per session?Short sprint intervals (30–60 seconds): 8–12 reps. Medium VO2max intervals (3–5 minutes): 4–6 reps. Longer threshold intervals (8–20 minutes): 2–4 reps. Total high-intensity time per session: 15–25 minutes is the evidence-based optimum for most cyclists.How often should I do cycling interval training?1–2 high-intensity interval sessions per week, separated by 48 hours minimum. Fill remaining sessions with Zone 2 (easy, conversational) riding. More than 2 interval sessions per week without adequate base fitness leads to overtraining. The 80/20 rule: 80% easy, 20% hard.What is FTP and how does it relate to interval timing?Functional Threshold Power (FTP) is your sustainable power output for approximately 60 minutes. Intervals are prescribed as percentages of FTP: Zone 4 (threshold) = 91–105% FTP. Zone 5 (VO2max) = 106–120% FTP. Knowing your FTP makes interval intensity objective rather than subjective.