Jesper Bondo Medhus

Every rider—from the weekend warrior to the seasoned pro—wants to improve in the cycling world. We all dream of riding faster, longer, and stronger. But achieving consistent progress isn’t just about riding more miles or pushing yourself harder; it’s about riding smarter. That’s where structured training comes in. Imagine setting off on a long road

If you know me, you know I’m a big believer in structured training. I’ve spent years developing detailed training programs, and I’ll be the first to tell you that there’s incredible value in following a system. Structure is what drives consistent progress—whether you’re working to increase your power output, improve your endurance, or hit a

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