Jesper Bondo Medhus

When comparing power outputs across different terrain types, the influence of course profiles on pedaling patterns becomes clear.  So Why Does Zero Watts Matters? First of all, when analyzing power data, it’s important to note that average power calculations typically include zero watts, while cadence data excludes zeroes by default. Understanding why cyclists experience “zero […]

When it comes to improving your cycling performance, it’s not just about working hard—it’s about working smart. VO2 max intervals are one of the most effective ways to fast-track your fitness, and more importantly, they help you handle the unpredictable efforts reflected in race power profiles during competitive cycling. These Vo2 max sessions not only

If there’s one workout I keep coming back to, especially when life gets busy or I’m traveling, it’s this 5-minute interval session from my VO2 Max Booster Program. I love it because it’s not just effective—it’s incredibly easy to incorporate into any routine, no matter where you are. Whether you’re training at home, in a

As we venture through our 40s, balancing our passion for cycling with life’s ever-increasing demands can be challenging. In this post, I’ll discuss creating training plans that work for 40+ road cyclists. And these training tips also work when motivation seems to be on vacation. The Reality of Motivation If you’re in your 40s and

In the realm of personal development and achieving one’s goals, the battle between discipline and motivation is ever-present. It’s a universal struggle that transcends the specifics of any one activity, whether it’s pursuing a fitness regimen, advancing in a professional career, or mastering a hobby like cycling. The key to sustained success in any of

As the leaves fall and temperatures dip, many cyclists pack away their bikes, hanging them up until the spring sun beckons them again. However, for the serious road cyclist, this season signifies not an end but a beginning. The onset of winter is the perfect opportunity to start structured training for the forthcoming cycling season. 

Ah, the dreaded plateau. Many dedicated cyclists, after years of rigorous training, often reach a point where improvements seem elusive. The climbs don’t get any easier, the sprints don’t get any quicker, and the wattage doesn’t see any significant surge. Sounds familiar? If you’ve been pedaling in this static zone for a while, it’s time

The Tour de France is an arena where legends are born. Stage 1 of the 2023 Tour was no exception, with an exhilarating finale on the Côte de Pike. For the riders, this climb was more than just a hill; it was a test of their VO2 max. And their speeds up this hill indicated

As a road cyclist, you know that endurance sports require a lot of hard work and dedication. Whether you’re training for a race or just trying to improve your fitness, consistency is one of the most critical factors in achieving your goals. Consistency means sticking to your training plan day after day, week after week,

Here is a new video describing some of the principles I recommend for threshold power training. Get an exclusive look into the power training secrets that get results! Check out my newest video, where I share some practical principles every rider should know. If you like this video, please subscribe to my Youtube channel and