Join Date: Jun 2001
Location: living in the moment
Bikes: 2005 Litespeed Teramo, 2000 Marinoni Leggero, 2001 Kona Major Jake (with Campy Centaur), 1997 Specialized S-Works M2, 1992 Specialized Rockhopper
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There are many, many different kinds of intervals. Most of them require the use of a heart-rate monitor or a power tap. One guy I know does 5 minute intervals at set power levels [350 watts, or whatever].
I have a few routines that I do at different times of the year. One of them is a variation of the Conconni MaxHR test: On a long flat stretch, I'll bring myself up to 75% of MHR for four minutes, recover for two, 80% for four minutes, recover for two, 85% for four minutes, recover for two, 90% for four minutes, recover for two, 95% for four minutes, recover for two, 95+% for as long as I can hold [usually less than four minutes, and recover for as long as I need to feel human again... I do a couple of recovery laps and do it again. This is a kind of threshold training, and I find it particularly useful i late spring/early summer.
At this time of year, when I'm training for the cyclocross season, I focus on short-recovery intervals. I do two minutes at 90%-95% MHR and then recover for 45 seconds. I'll do about ten or twelve of these. These intervals are to train to recover quickly and output maximum power.
Then, there are hill intervals, which are usually longer intervals based on repetition climbs of hills [six minutes on, three minutes off].