High-Intensity Training Versus Volume: Why So-Called “Time Saving Programs” Fall Short

As a cycling coach who works with cyclists striving to become leaner, fitter, and faster for key events, I frequently address the debate of High-Intensity Training Versus Volume. While some coaches push so-called “time saving programs” that promise rapid FTP improvements, the data and long-term results speak differently. Drawing on over 15 years of data analysis with my clients—and supported by extensive scientific research conducted by others that goes beyond the normal short-term research samples—it’s clear that High-Intensity Training Versus Volume consistently outperforms these short-term fixes. It’s actually more efficient long term to build volume rather than try to shortcut the process of performance development, especially for endurance cyclists seeking sustainable gains over an annual training program and as they age.

High-Intensity Training Versus Volume: What Does the Data Say?

Scientific studies on training methods often face limitations such as short study durations, small sample sizes, and subjects who don’t represent serious endurance cyclists. Many coaches may tout high-intensity, so-called “time saving programs” as the answer for busy cyclists, but data sets from long-term scientific research clearly show that while these sessions might offer a small improvement quickly, they are not sustainable long term. High-Intensity Training Versus Volume remains the central question, and the evidence shows that prioritising volume is the only reliable way to build lasting aerobic fitness.

The Short-Lived Appeal of So-Called “Time Saving Programs”

High-intensity workouts are often marketed as a shortcut—ideal for those who claim to be too busy for traditional training. However, these “so-called time saving programs” tend to deliver only temporary gains. In practice, cyclists who rely solely on high-intensity work quickly hit a performance plateau or even see regressions when they try to sustain their training over months. The promise of a quick FTP boost may be enticing, but it does not provide the solid foundation required for long-term progress or for coping with the rigours of endurance events as one ages.

Why Consistent Volume is Key

Training volume, measured by total hours per month, shows a much stronger correlation with sustained improvements in Functional Threshold Power (FTP).  These findings underline that if you aim for long-term, sustainable performance gains, nothing replaces the benefits of a high-volume training approach. The advantages of volume become even more critical as cyclists age, ensuring they maintain fitness and continue to perform at their best over the years. This further reinforces the concept of High-Intensity Training Versus Volume.

Implementing Volume-First Training in My Coaching

In my coaching, I work with cyclists to build individually customised, progressive training programs that track key metrics like Chronic Training Load (CTL). When a client signs up, I establish their current fitness level and determine where their CTL needs to be for upcoming events. I then design an Annual Training Program that builds on consistent volume rather than relying on fleeting high-intensity bursts. This approach ensures that training is both sustainable and tailored to the specific demands of each cyclist’s event calendar, aligning perfectly with the principles of High-Intensity Training Versus Volume.

Customised, Event-Focused Training

Every training session is carefully planned to prepare the cyclist for their main events. My approach integrates a steady increase in volume with strategic high-intensity sessions reserved for fine-tuning performance closer to event day. This balanced approach avoids the pitfalls of so-called “time saving programs,” ensuring that each cyclist’s training build is both progressive and sustainable over the long term.

Regular Monitoring and Adjustments

I track progress through key performance metrics like CTL, regularly assessing how each cyclist responds to their training load. With regular one-on-one video calls, I adjust training plans as needed to maximise performance. This iterative process is far more effective than a short-term, high-intensity strategy and helps ensure that cyclists continue to improve steadily without risking burnout or injury.

High-Intensity Training Versus Volume: The Final Verdict

In the ongoing debate of High-Intensity Training Versus Volume, the data is clear: while high-intensity sessions might provide a quick fix, they are not sustainable over the long haul. For serious endurance cyclists—especially those who want to see lasting improvements and perform well as they age—prioritising volume is essential. Coaches promising dramatic FTP gains with so-called “time saving programs” are, in my experience, offering only temporary benefits that do not add up in an annual training program. Sustainable, long-term gains are built on consistency, progression, and ample training volume.

If you’re ready to experience lasting improvements and prepare effectively for your key events, my custom training programs are designed to help you build a strong, enduring foundation. Let’s work together to develop a plan that supports long-term growth and reliable performance, ensuring you remain competitive season after season.

Ready to elevate your cycling performance? Book a free call with me to discuss whether you are a good fit for my coaching program and how I can create a personalised coaching plan to help you achieve your goals.