Profile: Negative Split Intervals

This interval profile created by Julianne Lafleur is based on the concept of negative splits, a training and racing strategy that involves completing the second half of a training effort or race faster than the first. It is defined by the intentional setting of a slower initial pace, followed by an increase of power or pace in the second half. This ensures that the athlete doesn’t start out too fast while also ensuring that they finish strong.

In this profile, we will be using song pairs where we set a baseline in the first song and then we “beat” the baseline in the second song. Julianne has chosen average watts as the baseline for her riders, but you can also use a percentage of functional threshold power (FTP), perceived exertion, or you may ask your riders to increase their distance or cadence during the second song.

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