Roller Interval recommendations
09-27-07, 07:16 PM
#1
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Roller Interval recommendations
I've done some searching through the forums and haven't had much luck. What do you guys do on your rollers. What kind of intervals do you do?
09-28-07, 03:01 AM
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I do a few variations, but some are as follows:
12 x 1 minute intervals, hard efforts at around 92-95% MHR with 1 minute rest (easier gear, still spinning above 90rpm cadence).
4 x 8 minute intervals at around 90% MHR with 1 1/2 minutes rest.
90 minutes at around 85% MHR with a 30 second sprint every10 minutes.
These are just a few variations that might be useful.
12 x 1 minute intervals, hard efforts at around 92-95% MHR with 1 minute rest (easier gear, still spinning above 90rpm cadence).
4 x 8 minute intervals at around 90% MHR with 1 1/2 minutes rest.
90 minutes at around 85% MHR with a 30 second sprint every10 minutes.
These are just a few variations that might be useful.
09-28-07, 03:21 AM
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I do a few variations, but some are as follows:
12 x 1 minute intervals, hard efforts at around 92-95% MHR with 1 minute rest (easier gear, still spinning above 90rpm cadence).
4 x 8 minute intervals at around 90% MHR with 1 1/2 minutes rest.
90 minutes at around 85% MHR with a 30 second sprint every10 minutes.
These are just a few variations that might be useful.
12 x 1 minute intervals, hard efforts at around 92-95% MHR with 1 minute rest (easier gear, still spinning above 90rpm cadence).
4 x 8 minute intervals at around 90% MHR with 1 1/2 minutes rest.
90 minutes at around 85% MHR with a 30 second sprint every10 minutes.
These are just a few variations that might be useful.
I just got rollers last week and was thinking of starting a thread like this. So far I've tried 1 minute intervals at 120+ rpm (hoods) or 110+ rpm (drops - lower rpm because my form in the drops sucks) without the resistance unit. Nothing too intense, but I've already noticed an improvement in my riding, especially climbing (my weak point) after riding on the rollers just two times.
09-28-07, 06:53 AM
#5
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It depends. MHR-based efforts don't tell you anything about intensity. All HR references should be relative to LTHR. The workout above is meaningless regarding intensity.
My favorite roller interval was when I carried it to its new owner when I sold it off Craigslist. When I have to train indoors is when I'll take up a new hobby.
For others though, I'd consider Tabata intervals on rollers. They seem really well aligned with the limitations of rollers and indoor training in general.
My favorite roller interval was when I carried it to its new owner when I sold it off Craigslist. When I have to train indoors is when I'll take up a new hobby.
For others though, I'd consider Tabata intervals on rollers. They seem really well aligned with the limitations of rollers and indoor training in general.
09-28-07, 09:30 AM
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I agree that the above don't give an accurate description of intensity, but most people haven't been tested to know their LThr, so references to it could be a bit meaningless. MHR gives rough idea of the training level, but I wasn't really intending it to be a training plan for anyone, just what I use rollers for.
You want to try living in the UK before you condem indoor training, our summer this year was about 3 days long, and still had to dodge the rain on those days!
You want to try living in the UK before you condem indoor training, our summer this year was about 3 days long, and still had to dodge the rain on those days!
09-28-07, 09:33 AM
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Do I just suck, or do those sound really, really brutal?
And I meant to say, these are for me pretty brutal, but that is what I use rollers and indoor training in general for. I save the long steady state stuff for out in the real world, where I don't end up wanting to kill myself with boredom.
And I meant to say, these are for me pretty brutal, but that is what I use rollers and indoor training in general for. I save the long steady state stuff for out in the real world, where I don't end up wanting to kill myself with boredom.
09-28-07, 09:45 AM
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since I had to go look it up, some info on Tabata intervals: https://www.leanandhungryfitness.com/...ntent_id.20047
