Originally Posted by wolfpack
warreng - i think that i will try your 3x6 intervals at around 160bpm and see how i feel. i've worked up to 8hr/wk riding and would like to get this up to 10-12hr/wk. i think i might spend the $85 just to see what it is - being an engineer, i like to have numbers to work with - guess this is why i'm so hung-up on the numbers.
again, thanks for everyone's help! karen.
If the test is for your 4mmol/l "lactate threshold" you can do the intervals I suggested in the range of 0-15bpm below the HR at 4mmol/l. You will essentially do longer intervals (more total work time) at the lower end of that range and less total work time as you get towards the top of that range.
For you, the numbers from the test will help you make sense of the training. Being told what to do with little understanding of why and how it all goes together is probably not your best approach.