Join Date: Jul 2013
Location: NJ, USA
Bikes: two blacks, a blue and a white.
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This subject is another "recurring questions without any solid answers." The difficulty in producing an answer lies in the lack of attractive measuring method that covers the variety of what we do outside in real conditions and inside with different devices and approaches.
Rollers: large and small diameters. Magnets, fans, flywheels. Gearing, tires, treads, inflation pressures.
terrain: Steeps, rolling, flats; sun, rain, sleet and those jerks you want to beat.
If I do a 45 minute indoor workout at a AvgHR of 150bpm, there are many ways to replicate that outdoors. It may be that each outdoor course you choose would its own "My Basement Rig Workout Equivalent" that would vary by course... something like:
the hilly course around the East End requires an average speed of 14.2 mph to produce 45 minutes of 150 AHR.
the rolling course around the West End requires an average speed of 16.8 mph to produce 45 minutes of 150 AHR
the velodrome in the next town requires an average speed of 19.5 mph to product 45 minutes of 150 AHR.
Just thinking out loud here.