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Old 01-19-15, 02:23 AM   #1
CanadianBiker32
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Tempo Intervals - types and Endurance

I need some suggestions of doing a different method for a tempo interval

at moment. doing two 23 minute ones at 75% hrt or like zone 3 HRT more less
5 minute recover then second one.
2x. offer me some other good formula for this.

At this moment for Endurance rides I been doing this

Start with 5-10 minutes in zone 1, followed by continuous riding in zone 2, but "burst" up to zone 3 every 7ish minutes for a minute, if riding on a trainer. If riding outside, you can move up to zone 3 on hills momentarily. Allow enough time for a 5 minute cool down in zone 1

suggestions of a different formula for this

more less want to make each workout different each time
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Old 01-19-15, 07:05 AM   #2
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Originally Posted by CanadianBiker32 View Post
I need some suggestions of doing a different method for a tempo interval

at moment. doing two 23 minute ones at 75% hrt or like zone 3 HRT more less
5 minute recover then second one.
2x. offer me some other good formula for this.

At this moment for Endurance rides I been doing this

Start with 5-10 minutes in zone 1, followed by continuous riding in zone 2, but "burst" up to zone 3 every 7ish minutes for a minute, if riding on a trainer. If riding outside, you can move up to zone 3 on hills momentarily. Allow enough time for a 5 minute cool down in zone 1

suggestions of a different formula for this

more less want to make each workout different each time
If you need a cool down after 23 minutes at 75% MHR then do it. But, you could work up to extending that to 45 minutes or even 60 minutes. Or, you could work up to increasing the 75% to 80-85%... And/Or, alternate between the two...

But, the "best" is the one that you can do and will do... Increasing intensity and/or duration can take months and it all depends on what your goals are... Yes, more exercise is better (to a point), but anything that raises your heart rate and a sweat everyday is what your body needs ...
... Sometimes on this forum we bounce up against the 80/20 rule....
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Old 01-19-15, 11:22 AM   #3
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The BikeForums.net workout recipe book
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Old 01-19-15, 07:19 PM   #4
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I've had fun doing out-of-the envelope rides. Work up to 60 minutes of z3 at a steady 70 cadence. Try riding 2 X 30' X 5' z3 intervals at 100 or 110 or whatever cadence is a little uncomfortably high, up hill and down. Try climbing long hills at a steady 50 cadence. Or do a whole long endurance ride at a steady 50-55 cadence. I think it's important to vary the training inputs.
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