Flargle, since I'm getting a powermeter in the near future (or probably ever) do you know of a good conversion between Watt and heart rate?
Edit: Nevermind I found this
"And is there a similar workout for those that don't have a power meter but rely on their heart rate Monitor?"
Not that I've seen, but taking a stab at it I'd go for:
Ramping your HR up to threshold during the 20min effort and holding it there till you complete the interval.
For the 5 min I'd be looking to ramp up to somewhere in-between being above your threshold up to a VO2max effort, I think exactly where in that range would depend on what would allow you to complete all the efforts, keeping in mind that the 90/90/90 name comes from the power level being about 90% of what your best effort for the given time might be, ie the efforts should be hard but not verging on impossible to complete.
For the 30 sec efforts I'd disregard HR all together as it won't respond nearly quick enough to be a proper gauge (IMHO) and go off the the best you can do and still complete all the efforts while keeping the effort pretty even between each 30 sec work period.
Last edited by Cynikal; 01-27-11 at 12:19 PM.
Reason: Added stuff