109. MORE VOLUME AT LOW INTENSITY: THE KEY TO SUCCESSFUL SEASONS IN PRO CYCLISTS

In past KIW Research Notes and many times in general, we learn about cycling science performance from ‘controlled’ training studies. What they are? They consists in dividing cyclists into different groups which perform different standard controlled training protocols. Sometimes, these studies are criticized because, in order to isolate one training variable, they don’t permit to study training in ‘real-world’ scenario.

Retrospective training analysis represent an interesting alternative way to learn. They ‘just’ look back at training characteristics of certain athletes and see what was more and less successful. In this study design, you can see a training concept not isolated, but already in the mix with all the ‘real-world’ variables. Please, note that controlled studies are still a very good method to understand principles and apply them adapting to you own situation: they should just not be used as copy and paste. Retrospective analysis of training characteristics are not better or worse than controlled training studies, they are an interesting alternative way to learn.

Which training and racing characteristics (volume, frequency, load, intensity, time spent in zones, …) are associated with more successful seasons in professional road female cyclists?

A hot off the press retrospective training analysis published by Annemiek Roete and Colleagues (University of Groningen, Netherland) in 2025 on International Journal of Sports Physiology and Performance tried to answer this question. (1)

WHAT DID THEY DO?

• Training and racing characteristics (volume, frequency, load, intensity, time spent in zones, …) of 43 seasons of 14 World Tour female cyclists were retrospectively analysed. Time spent in zones (hours) was evaluated through the following 5 zones model: zone 1: ≤55% FTP, zone 2: 56-75% FTP, zone 3: 76%-90% FTP,

  zone 4: 91%-105% FTP, and zone 5: ≥106% FTP.

• The time frame analysed was 2013–2019. During this period the participants’ team finished every year within the top 10 of the UCI team ranking.

• Based on the ProCyclingStats points per race, cycling seasons were classified as:

  • Highly Successful seasons (HS): if ≥5 points per race were scored.

  • Less Successful seasons (LS): if <5 points per race were scored.

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WHAT DID THEY FIND?