Do you struggle with optimizing your midweek workouts for better weekend group rides? Coach Adam Pulford explores the nitty-gritty of interval training, distinguishing between steady intervals and on/off intervals. He discusses how to structure your workouts based on your goals - whether it's personal fitness or improved event performance. And when it comes to staying with the group and riding strong in the group ride, Coach Adam shares tips that range from workouts to strategy and nutrition/hydration. Topics covered in this episode:Question #1: Steady Intervals vs. "Punchy" or "On/Off" Intervals?How "time in zone" differs by how it's accumulatedAiming for performance: start with steady intervals and add shorter, punchy intervals closer to your event.Aiming to stay fit: research says both structures work, so mix them up in a way that keeps you engaged.Question #2: How do I stop getting dropped at the group ride?Identify your limiter. If getting dropped early when it first goes hard, perhaps anaerobic capacity is the limiter. If getting dropped late in the ride, more likely aerobic endurance or durability are limiters.It's not all about power. Make sure your drafting and pacing skills are honed. Pay attention to fueling. In group rides, people sometimes eat and drink less because of riding in a pack. LinksArticle:HIIT vs Steady State Intervals on Aerobic & Anaerobic Capacityhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4657417/TABATA:https://www.lisajohnsonfitness.com/wp-content/uploads/2013/06/ACSM-Poster-OLSON-2013-PDF.pdfTabata: it’s a HIIT!https://journals.lww.com/acsm-healthfitness/fulltext/2014/09000/TABATA__It_s_a_HIIT_.6.aspxElite Athletes  https://onlinelibrary.wiley.com/doi/10.1111/sms.136273 week study, total time controlled, 13x30s vs 5min VO2 no increase in 20min power, but increase in anaerobic powerASK A QUESTION FOR A FUTURE PODCASTHostAdam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete