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  1. #1
    Senior Member CanadianBiker32's Avatar
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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

  2. #2
    Senior Member GeorgeBMac's Avatar
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    Quote 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....
    --------------------------------------
    bikes: 1992 Cannondale R500, 2012 Trek DS 8.5, 2008 LeMond Poprad

  3. #3
    Hardening the F up
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  4. #4
    just another gosling Carbonfiberboy's Avatar
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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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