Going back to George's OP . . . It's also time for us to start doing higher intensity intervals, so I looked around a little and saw this:
My World From a Bicycle: High Intensity Interval Training
which contains this table:


The first of the interval protocols in this table are what are known as ZeCanon intervals in the 33 workout recipe thread:
http://www.bikeforums.net/33-road-bi...cipe-book.html
Getting our threshold watts up 8%-12% looked pretty good to me.

Similar intervals have worked well for me in the past, so yesterday we went out and did a set on the flat on our tandem. We don't have power, so just estimated power from our experience and found that I was hitting my LT+ numbers by the end of each interval. Stoker was working at least as hard as I was, but her HR was lagging for unknown reasons. Good workout anyway. 100 cadence is a must, or my legs wouldn't make it past the second interval. Did an EMS (stim) session while watching an old Werner Herzog movie before bed. Legs feel worked but pretty good today. We'll do core and a 45' rollers/trainer recovery ride today.