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