Utility of the W´ model in training programme design for masters cyclists.

The present study aims to determine the utility of integrating balance model (W´) in designing interval training programmes as assessed by improvements in power output, critical power (CP), and W prime (W´) defined as the finite work capacity above CP. Fourteen male cyclists (age = 42 ± 7 yr, body mass = 69.6 ± 6.5 kg, height = 175 ± 5 cm, CP = 302 ± 32 W, relative CP = 4.35 ± 0.66 W·kg) were randomized into two training groups: Short-Medium-Long intervals (SML-INT;  = 7) or Long intervals (L-INT,  = 7) [training sessions separated by 72 h], along with 3-4 sessions of moderate intensity training per week, for 4 weeks. All sessions were designed to result in the complete depletion of the W´ as gauged by the W´. CP and W´ were assessed using the specified efforts (i.e. 12, 7 and 3 min) and calculated with the 2-parameter CP linear model. Training loads between the groups were compared using different metrics. CP improved in both the SML-INT and L-INT groups by 5 ± 4% and 6 ± 5% ( < 0.001) respectively, without significant changes in W´. Mean maximal power over 3, 7 and 12 min increased significantly in the SML-INT group by 5%, 4% and 9%, ( < 0.05) without significant changes in the L-INT group. There were no differences between groups in training zone distribution or training load using BikeScore and relative intensity, but there was significantly ( < 0.05) higher TRIMPS for the Long-INT group. Therefore, W´ model may prove to be a useful tool for coaches to construct SML-INT training programmes.CP significantly improved with both training models during the present intervention and in power output in some of the time to exhaustion (TTE) trials, despite a difference in training load between the groups as assessed by TRIMPS.We recommend designing endurance training sessions based on the use of the W´BAL-INT model.The structured interval model can be an easy and standardized way for cyclists and coaches to monitor their potential for flat and mid-mountain stages.