Originally Posted by
X-LinkedRider
Do you use a resistance mag or fluid trainer? And can you control resistance from the bike? I cannot, But utilizing the gears while in the middle resistance seems to give me a good enough range for now. For how long are these intervals? Start off at 5's 10's or what?
I use a fluid trainer (Elite Wireless fluid), so the only way to increase resistance is by using the bike's gears.
I like to keep my interval sessions simple, so I do the following workouts:
2x20' at LTHR or FTP
8x4' and 6x2.5' at VO2Max
10x1' and 12x30" at between 90 and 100% max HR (I also some times use these two interval sessions for spin-ups)
6x6' hill simulation (big gear spinning at between 70 to 80rpm) at between 80 and 95% of max HR
On the odd occasion when I am press for time, I would do Tabata and Billat intervals.