We have so much talent in the 33 I was thinking it would be useful if we all listed what kind of intervals we do for training and what the objective of the intervals are. Example I do a lot of threshold intervals because I've had problems staying with the pack during crits. My interval is as follows:

3x20x10 (3 sets of 20 minutes at threshold with a 10 minute break of spinning in between each)
I usually will just tack my HR just right under threshold. I find these also really help for focus and you can treat them as breakaway drills also.

I'm really curious if anyone has any good intervals to target sprints and vo2 max now that I'm no longer having issues with staying in the pack.

FWIW: Intervals are typically written in the format of:
(number of sets)x(duration of set)x(duration of rest)

I do a lot of ze intervals: 5*5*1 for threshold work,
a lot of vo2 intervals for responding to attacks, etc.: 6*4*4,
and a lot of hill repeats (this structure was in prep for battenkill, which has a lot of short punchy climbs): 8*3.5*3.5

I was doing 5x3x5 intervals for VO2 last year but gave up because it was the wrong interval for my weaknesses at that point. Not sure what the standard for VO2 is I was just doing what some dude told me. I might give your 6x4x4's a shot. When you do those do you just pretty much go all out?

here's a comprehensive list: https://docs.google.com/Doc?docid=0A...bmprbmQ2&hl=en

Yea, pretty much all out (just make sure you can finish the set). This year is the first time I've ever done vo2s, and I think I got the 6*4' from umd, although I could be mistaken.

What kind of "bridging" intervals are you guys doing? This is my biggest weakness - whenever I try to bridge in a crit or a group ride, I die halfway there and have to jump on the chase group behind me. I would assume vo2s would help with this, but it doesn't seem as though that is happening. I think leo has some bridge intervals, but I don't really remember the protocol.

Should I post the contents therein as a sticky?

Should I post the contents therein as a sticky?

It's continually updated, FWIW.

Yes, the Google Docs is a "living" document. I update it anytime I come across a structured workout on BF.

Others can edit it, too. Send me a PM with your email address and I can add you as an editor.

Yes, please!

An interval workout sticky sounds good.

Def sticky that, any wisdom on what intervals to do and how to approach intervals is great.

Agreed! I know there's so much info here but sometimes it's a bit overwhelming. And also largely power meter-centric.


So what would some good intervals be for someone (like myself) who has never done them before?

My first race is a crit at the end of May and I'd like to at least get on the right track training-wise. I suppose it's worth mentioning that I'm only using RPE for at least another month.

yes, yes, yes. This is grrreat.

Done