Brendan Housler explains that FTP isn’t one system but reflects aerobic base, VO2 max “ceiling,” lactate handling, durability, and time to exhaustion, so raising threshold requires targeting your specific limiter instead of doing random FTP workouts. He prioritizes first building an endurance foundation (2–3 hour rides feeling fresh), then using VO2 max and over-unders, followed by supra-threshold work (just above FTP), and lastly steady-state TTE workouts (e.g., 3x20, 2x30, 1x45). He suggests using 5-minute power as a rough VO2 proxy and comparing FTP/5-min power (fractional utilization) to decide whether to focus on VO2 work or threshold, while noting anaerobic riders can skew 5-minute results. He emphasizes fueling key sessions, adjusting focus around race season, and maintaining year-round purpose by stacking training across seasons and years.Chapters:00:00 Stop Surviving Intervals00:47 FTP Is Multiple Systems02:59 Four Buckets Framework03:25 Base Before Intensity05:05 Find Your Limiter05:42 Ceiling Test With 5-Minute07:14 VO2 Max Workout Menu08:21 Supra Threshold Bridge09:41 Over Unders For Surges10:32 Build Time To Exhaustion11:54 Recap And Next Steps12:52 Sample Week And Caveats13:56 Fueling And Coaching Plugs15:14 Offseason Purpose And Wrap👋🏽 If you're new to the channel, welcome! Check out some other training resources below, like our new TrainingPlans Store!🚀 Training Plans Starting at $19! https://tinyurl.com/TP-Store😈 Lactigo: https://my.lactigo.com/cycling MORE WATTS and LESS BURNSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs Best Chamois Cream: https://www.hellobluecbd.com/ath/brendan/Cordyceps Mushrooms: https://www.realmushrooms.com/CYCLINGDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC

In this episode, Brendan Housler and Landry Bobo discuss the nuances of pacing, effort, and strategy in cycling, focusing on solo efforts, breakaways, and time trials. They share practical tips on how to train for and execute these efforts effectively, emphasizing the importance of terrain, perception, and mental discipline.📧Email [email protected] and [email protected]👉Coach Bios: https://www.evoq.bike/brendan-housler-bio – https://www.evoq.bike/landry-bobo-bioLandry on Strava: https://www.strava.com/athletes/1317545Brendan on Strava: https://www.strava.com/pros/5889Chapters00:00 Introduction to Solo Cycling Efforts and Strategies02:03 The Importance of Not Going Too Hard at the Start04:42 Applying Effort in Breakaway Scenarios08:11 Spending Energy Wisely on Terrain12:04 Using Power and Perception to Pace Efforts14:42 Training Drills for Solo and Time Trial Efforts17:55 Practicing Race Situations and Overcoming Challenges20:37 Final Tips for Race Day and Effort Management👋🏽 If you're new to the channel, welcome! Check out some other training resources below, like our new TrainingPlans Store!🚀 Training Plans Starting at $19! https://tinyurl.com/TP-Store😈 Lactigo: https://my.lactigo.com/cycling MORE WATTS and LESS BURNSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs Best Chamois Cream: https://www.hellobluecbd.com/ath/brendan/Cordyceps Mushrooms: https://www.realmushrooms.com/CYCLINGDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC

In this episode, we analyze Quinn Simmons' intense five-week pre-Tour de France training camp, exploring how his training strategies can be applied by amateur cyclists to improve their performance. We discuss training volume, intensity, race-specific preparation, and practical takeaways.📧Email [email protected] and [email protected]👉Coach Bios: https://www.evoq.bike/brendan-housler-bio – https://www.evoq.bike/landry-bobo-bioLandry on Strava: https://www.strava.com/athletes/1317545Brendan on Strava: https://www.strava.com/pros/5889Chapters00:00 Introduction to Quinn Simmons' Training Camp02:14 Week 1: Base Building and Low-Intensity Rides03:45 Week 2-3: Increasing Intensity and Volume10:10 Week 4: Tapering and Recovery Strategies19:57 Week 5: Final Sharpening and Race Preparation22:47 Key Takeaways for Amateur Cyclists26:04 Training for How You Want to Win28:01 Fueling and Nutrition Tips for Endurance29:53 Final Thoughts and Applying Pro Strategies👋🏽 If you're new to the channel, welcome! Check out some other training resources below, like our new Training Plans Store!🚀 Training Plans Starting at $19! https://tinyurl.com/TP-Store😈 Lactigo: https://my.lactigo.com/cycling MORE WATTS and LESS BURNSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs Best Chamois Cream: https://www.hellobluecbd.com/ath/brendan/Cordyceps Mushrooms: https://www.realmushrooms.com/CYCLINGDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC

In this episode, Brendan Housler and Landry analyze a specialized cycling workout focused on peak power and durability, explaining its purpose, benefits, and how amateurs can adapt it for their training. They discuss the science behind long rest intervals, anaerobic and aerobic contributions, and mental toughness in racing.📧Email [email protected] and [email protected]👉Coach Bios: https://www.evoq.bike/brendan-housler-bio – https://www.evoq.bike/landry-bobo-bioLandry on Strava: https://www.strava.com/athletes/1317545Brendan on Strava: https://www.strava.com/pros/5889Chapters00:00 Introduction to Pre-Ride Fueling03:09 The Importance of Long Recovery in Intervals12:00 Quality Over Quantity in Training14:23 When to Implement High Power Intervals16:19 Preparing for High Power Workouts👋🏽 If you're new to the channel, welcome! Check out some other training resources below, like our new TrainingPlans Store!🚀 Training Plans Starting at $19! https://tinyurl.com/TP-Store😈 Lactigo: https://my.lactigo.com/cycling MORE WATTS and LESS BURNSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs Best Chamois Cream: https://www.hellobluecbd.com/ath/brendan/Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC

In this episode, Landry and Brendan dive into the essentials of fueling for cycling at different times of day. They share practical tips on pre-ride nutrition, timing, and post-ride recovery to optimize performance and recovery.📧Email [email protected] and [email protected]👉Coach Bios: https://www.evoq.bike/brendan-housler-bio – https://www.evoq.bike/landry-bobo-bioLandry on Strava: https://www.strava.com/athletes/1317545Brendan on Strava: https://www.strava.com/pros/5889Chapters:00:00 Introduction to Pre-Ride Fueling01:04 Early Morning Rides and Breakfast Strategies04:54 Mid-Morning Rides: Breakfast Timing and Choices07:46 Evening Rides: Fueling Strategies Before a Ride11:59 Post-Ride Nutrition: Recovery and Preparation for Next Ride20:33 Understanding VO2 Max Training👋🏽 If you're new to the channel, welcome! Check out some other training resources below, like our new TrainingPlans Store!🚀 Training Plans Starting at $19! https://tinyurl.com/TP-Store😈 Lactigo: https://my.lactigo.com/cycling MORE WATTS and LESS BURNSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs Best Chamois Cream: https://www.hellobluecbd.com/ath/brendan/Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC

This episode breaks down Brandon McNulty's intense VO2 max and anaerobic workout, exploring its benefits, how to adapt it for different skill levels, and where it fits into training cycles. Coaches Landry Bobo and Brendan Housler share insights on optimizing high-intensity training for racing success.📧Email [email protected] and [email protected]👉Coach Bios: https://www.evoq.bike/brendan-housler-bio – https://www.evoq.bike/landry-bobo-bioLandry on Strava: https://www.strava.com/athletes/1317545Brendan on Strava: https://www.strava.com/pros/5889👋🏽 If you're new to the channel, welcome! Check out some other training resources below, like our new TrainingPlans Store!🚀 Training Plans Starting at $19! https://tinyurl.com/TP-Store😈 Lactigo: https://my.lactigo.com/cycling MORE WATTS and LESS BURNSubscribe to Our Newsletter: http://eepurl.com/ggRc4nEVOQ Training Packs: https://www.evoq.bike/training-packs Best Chamois Cream: https://www.hellobluecbd.com/ath/brendan/Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC

Brendan Housler and Landry Bobo break down a Ben Healy “lactate clearance” session: 3 x 10 minutes with 2 minutes at ~120% FTP followed immediately by 8 minutes at ~85–90% FTP, with 10 minutes easy between sets. They explain that the goal isn’t the surge itself but the ability to settle back into strong aerobic riding while clearing and reusing lactate, mirroring real race demands like attacks, covering moves, and riding hard after climbs or corners. They discuss why many riders can hit VO2 efforts but struggle to continue at tempo afterward, and share ways to progress the workout (longer hard starts, adding surges, 40/20s into tempo, more repeats, or adjusting recovery). They suggest using this work in build phases, pre-race prep, and even year-round as lighter “touches” between harder blocks.📧Email [email protected] and [email protected]👉Coach Bios: https://www.evoq.bike/brendan-housler-bio – https://www.evoq.bike/landry-bobo-bioLandry on Strava: https://www.strava.com/athletes/1317545Brendan on Strava: https://www.strava.com/pros/5889Chapters:00:00 Podcast Intro00:05 Ben Healy Workout01:14 Why It Works02:11 Lactate Explained03:45 Common Mistakes04:44 Workout Progressions06:01 More Variations07:40 Steady State Debate09:08 When To Use It09:58 Year Round Touches10:57 Wrap Up And Links👋🏽 If you're new to the channel, welcome! Check out some other training resources below, like our new TrainingPlans Store!🚀 Training Plans Starting at $19! https://tinyurl.com/TP-Store😈 Lactigo: https://my.lactigo.com/cycling MORE WATTS and LESS BURNSubscribe to Our Newsletter: http://eepurl.com/ggRc4nEVOQ Training Packs: https://www.evoq.bike/training-packs Best Chamois Cream: https://www.hellobluecbd.com/ath/brendan/Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC

Landry and Brendan break down why over-under intervals may be the best “bang for your buck” for raising FTP and building fatigue resistance, arguing they can outperform steady-state threshold work while better matching real race demands like surges, climbs, and pacelines. They explain FTP as the balance between lactate production and lactate clearance, and how alternating time just under and just over threshold trains your body to clear (and even recycle) lactate more effectively, including a nod to the Cori cycle. They also discuss when steady efforts still matter (e.g., certain time trials), warn against overdoing race specificity, and share ideas for making over-unders more fun, customizable, and improvised based on how you feel, plus where to find examples, coaching, and training plans.

Chapters:00:00 Why Over Unders Win

00:50 How Lactate Raises FTP

02:13 Real World Race Surges

03:27 When Steady State Helps

04:38 Avoid Overdoing Specificity

05:48 More Fun Than 2x20

08:00 Lactate As Fuel08:51 Customize And Improvise

10:30 Race Simulation Story

12:47 Speed Focused TT Mindset

14:10 Wrap Up Resources

📧Email us at [email protected] or [email protected]👉Coach Bios: https://www.evoq.bike/brendan-housler-bio - https://www.evoq.bike/landry-bobo-bio Strava: https://www.strava.com/athletes/1317545Follow Along on Strava: https://www.strava.com/pros/5889👋🏽 If you're new to the channel, welcome! Check out some other training resources below, like our new TrainingPlans Store!🚀 Training Plans Starting at $19! https://tinyurl.com/TP-Store😈 Lactigo: https://my.lactigo.com/cycling MORE WATTS and LESS BURNSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs Best Chamois Cream: https://www.hellobluecbd.com/ath/brendan/Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC

This episode explores the nuances of anaerobic training for cyclists, emphasizing the importance of specific efforts, recovery, and balancing aerobic capacity to improve race performance. Brendan Hauser and Landry Bobo share insights on effective workout strategies, timing, and season planning.Chapters:00:00 Welcome!01:16 Why anaerobic training matters for racing02:31 Why 30/15s aren't true anaerobic work03:56 The fix: 30-45 second all-out efforts05:49 Repeating efforts: the 30/30 ballistic workout07:39 Don't abandon your endurance riding09:02 Advice for naturally anaerobic riders09:56 Real-world progression you can try11:00 How often to program anaerobic work12:54 Torque max training as a multiplier📧Email us at [email protected] or [email protected]👉Coach Bios: https://www.evoq.bike/brendan-housler-bio - https://www.evoq.bike/landry-bobo-bio 🚀Free Power File Analysis From a Professional Coach: https://www.evoq.bike/power-file-analysis-lbStrava: https://www.strava.com/athletes/1317545👋🏽 If you're new to the channel, welcome! Check out some other training resources below, like our new TrainingPlans Store!🚀 Training Plans Starting at $19! https://tinyurl.com/TP-Store😈 Lactigo: https://my.lactigo.com/cycling MORE WATTS and LESS BURNSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs Best Chamois Cream: https://www.hellobluecbd.com/ath/brendan/Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC

This episode explores the limitations of watts per kilogram as a performance metric and introduces the concept of compound score, a more comprehensive measure of cycling performance. Landry Bobo and Brendan Housler discuss how to use this new metric to optimize training and race strategies.📧Email us at [email protected] or [email protected]👉Coach Bios: https://www.evoq.bike/brendan-housler-bio - https://www.evoq.bike/landry-bobo-bio 🚀Free Power File Analysis From a Professional Coach: https://www.evoq.bike/power-file-analysis-lbStrava: https://www.strava.com/athletes/1317545Chapters:00:00 Why Watts Per KG Is Overrated01:08 What Is Compound Score?02:27 How to Calculate Compound Score03:40 Why Raw Power Beats W/kg04:10 What This Means for Your Training05:06 Modern Racing Is More Explosive06:04 Why Fatigue Matters More Than You Think07:30 Managing Efforts & “Matches”09:02 Stop Obsessing Over Weight12:52 How to Improve Your Compound Score👋🏽 If you're new to the channel, welcome! Check out some other training resources below, like our new TrainingPlans Store!🚀 Training Plans Starting at $19! https://tinyurl.com/TP-Store😈 Lactigo: https://my.lactigo.com/cycling MORE WATTS and LESS BURNSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs Best Chamois Cream: https://www.hellobluecbd.com/ath/brendan/Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC