A network interface includes a physical layer device coupled to a network link. A media access control module communicates with a link partner over the network link. An energy controller monitors a link utilization level of the network link and transitions, in response to the monitoring, the media access control module and the physical layer device to a low power idle mode, wherein the low power idle mode includes periodic transmission of a plurality of refresh frames in a refresh cycle and wherein at least one of the plurality of refresh frames is modified to include at least one first data payload.