Changing the length of the CCI intervals | 80/20 Endurance

Changing the length of the CCI intervals

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  • #16237
    Marius T

    Hi all,

    I’m in third season doing 8020 triathlon plans and it’s going great.

    However, doing Cycling Cruise Intervals (CCI) workouts in the same format (4 X 5 minutes Z3, 4 X 7minutes Z3 etc.) for long time, tends to become somehow mentally exhausting.

    What do you think about changing the length of the intervals, retaining the overall time spent in Z3 ?

    Original CCI 3 main set:
    4 x (6 minutes Zone 3/3 minutes Zone 1) with 36 minutes accumulated in Z3.

    Variant of CCI 3 main set:
    1 x (6 minutes Z3, 3 minutes Z1, 8 minutes Z3, 3 minutes Z1, 10 minutes Z3, 3 minutes Z1) with 36 minutes accumulated in Z3

    Regarding the training effect, will be this variant equivalent with the original set up?

    Thank you,


    Hi Marius,
    I hear you on the cruise intervals. They do take concentration, particularly on the trainer.

    The training effect isn’t significantly different, other than the fact that you are extending the time in zone 3 from 6mins to 10mins . If you find that doing your intervals in this progressive manner feels good to you then I would say try it out. On the trainer I also recommend doing a cadence change to break up the monotony, so every 3rd minute dropping cadence by 10 rpm then next 3 min block increasing cadence by 10 rpm – while maintaining steady power. Mimics terrain changes you find outside, and makes the intervals go by a little faster.

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