Originally Posted by
rubiksoval
Here's my take on intervals having done just about every interval under the sun. I have reduced my solo workouts down to four different rides:
This year I've adjusted my interval routines quite a bit.
Over the winter I did:
1) a lot of 5-6 mins at vo2 with 4-5 in recoveries (usually 5-6 repeats) in the fall.
2) very long sweetspot intervals, building from 90 minutes to a final 3 hours (but now back in the 1 hour to 90 minute range)
3) some extended ftp work to a minimum of 30 minute repeats.
Currently (March) I'm doing:
1) harder and harder ftp work (20-30 mins and pushing the wattage higher)
2) 30-35 second all out hill repeats with 8-10 mins in between.
3) big, long, hard kitchen sink type group rides at 300+ tss on the weekends.
The season starts in earnest in two weeks in which case I will likely go back to only:
1) 5-6 min vo2 repeats
2) 60-90 mins sweetspot
3) 20-30 min ftp
over the course of two weeks or so as those are things that I've noticed start to go away with the either "full-gas or full-chill" scenario of racing a lot.