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  1. #1
    Join Date
    Nov 2003
    Seattle metro
    My Bikes
    Trek 5200
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    Interval to do them?

    In monitoring, progress from a non-biking injury, I'm riding at 67.2 gear inches (39/16) and 95-112 RPMs. I would like to improve the overall average speed for road distances around 20mi.

    How do I do these types of intervals? What gears, RPMs, and minutes per interval do you recommend for these types of intervals?

    • Big gear hill intervals
    • Force intervals seated/standing
    • Power intervals
    • Spin ups
    Last edited by vrkelley; 10-28-07 at 01:18 PM.

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