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  1. #1
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    LT Interval Method

    Question: When doing LT intervals using heart rate as the indicator, how should one go about regulating the intensity for the duration of the interval? For instance, if one has determined their LT heart rate to be 175 and they are doing 10 min. intervals, should the goal be to reach a heart rate of 175 after 2 min. or after 6 min. (or whatever other point) and then hold for the remainder of the interval?

    Your thoughts on the method for doing the interval would be greatly appreciated. I myself try and maintain the LT heart rate, ie. 175 bpm, for the last 3 min. of a 10 min. interval. So I would slowly build intensity over the first 7 min. to ensure that my HR is at 175 at the end of 7 min. Would you consider this to be too easy?

  2. #2
    Dart Board velocity's Avatar
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    Don't get stuck on a number somedays it will feel so damn easy while others will feel like your heart is coming out of your chest. Try doing RPE for a couple of weeks and then average that number as a "guide" -you'll have to know what that intensity feels like -understand that LT can be "dropped up" due to your increases in stroke volume and cardiovascular fitness (V02). (example)Try a hill repeat that is a 1/4 mile long with a 5 degree slope for sets.
    Velocity

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    Quote Originally Posted by velocity
    Don't get stuck on a number somedays it will feel so damn easy while others will feel like your heart is coming out of your chest. Try doing RPE for a couple of weeks and then average that number as a "guide" -you'll have to know what that intensity feels like
    Sounds like a good idea. I'll try this. Thanks.


    Quote Originally Posted by velocity
    -understand that LT can be "dropped up" due to your increases in stroke volume and cardiovascular fitness (V02). (example)Try a hill repeat that is a 1/4 mile long with a 5 degree slope for sets.
    Velocity
    by dropped up, do you mean that the HR at LT raises thereby necessitating aiming for a higher HR during subsequent intervals?

    Thanks again.

  4. #4
    Meow! my58vw's Avatar
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    I do LT intervals by RPE now also. I got too fixated on maintaining the perfect HR and not on how my body was feeling. In a race no one cares what my HR is but how fast I am going, when I attack, chase etc. I do 10 minute intervals (actually 3 times around a 1.1 mile crit practice area) at just above RPE for LT, i.e. just where I start breathing real hard and pain starts. I tend to take about half a lap once warm (so about 1.5 minutes or so) to get to the level then I just suffer though it.

    Personally I like to do an all out sprint after each 3 lap interval but that is not required. I then recover for 1 lap (about 3 minutes) and do it again, 4 total times.
    Just your average club rider... :)

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    Dart Board velocity's Avatar
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    Quote Originally Posted by brtguy
    Sounds like a good idea. I'll try this. Thanks.



    by dropped up, do you mean that the HR at LT raises thereby necessitating aiming for a higher HR during subsequent intervals?

    Thanks again.

    Yes in a way it will make the higher numbers easier to withstand for longer periods of time or the amount of intensity will be at lower HR numbers given that power output need is the same.
    Velocity

  6. #6
    Dart Board velocity's Avatar
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    Quote Originally Posted by my58vw
    I do LT intervals by RPE now also. I got too fixated on maintaining the perfect HR and not on how my body was feeling. In a race no one cares what my HR is but how fast I am going, when I attack, chase etc. I do 10 minute intervals (actually 3 times around a 1.1 mile crit practice area) at just above RPE for LT, i.e. just where I start breathing real hard and pain starts. I tend to take about half a lap once warm (so about 1.5 minutes or so) to get to the level then I just suffer though it.

    Personally I like to do an all out sprint after each 3 lap interval but that is not required. I then recover for 1 lap (about 3 minutes) and do it again, 4 total times.
    Perfect example of the overloading principle nice job -curious
    1) how your times come out as you get to the third and fourth sets.
    2) How long do you stay in the interval training mode before you change your schedule?
    3) Do you ever "extend" the work effort taking less time for recovery?

    Velocity

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