Originally Posted by
Abe_Froman
Hrmm so semi serious question here....never 'trained' before...just rode to ride. But looking at doing some beginner rackng this year. How hard should you be going during intervals? For a scale....an effort of 1 for me would be sub 15mph, or intentionally going slow, 20mph is about my max sustainable speed over a decent amount of time. Or should intervals be flat out sprints?
You should probably start a new thread if you want real answers.
For short, an all-out Max effort can't be held for more than 5-10 seconds, so you can do intervals of that, which is helpful in certain areas...or you can do 5, 10, 20 minute intervals at say, 8/10 effort, or even 9/10 for a few minutes...
I like a simple 30sec. Sprint, 30 second recovery. But I know I'm not going Max power for 30 seconds, even if I'm going "all-out", because I fade even as the 30 seconds progresses.