Originally Posted by
SushiJoe
WRIs™
1min, 2min, 2min, 5min, 2min, 2min, 1min.
5 minutes rest between each interval.
It's actually 1125211, but I'm sure 1225221 would be just as ugly. I just have this "thing" for 1' intervals, so that's where my focus is.
Originally Posted by
youcoming
I've always had a question about this interval training on the road, trainer no problem as it's controled but what about on road. Were I live there is very few areas of complete flat it mainly rolling terrian with some pretty decent grade hills. I've always just used the hills for my intervals I.E go all out up hill then let HR come down it does not always get to 60% thou between efforts. Is this acceptable? Sorry for hyjaking.
Hills are great for intervals. I prefer to do them on hills too. Depending on your goals, it might be good to do some flat or even descending sometimes too. If you're training for racing, it's good to familiarize yourself with these kinds of effort on every kind of terrain, even corners. For fitness benefits though, anything that keeps the pressure on the pedals is fine.
Originally Posted by
Jynx
Just a question since you gave mph values. For say a 3 minute interval are you doing as hard as you can go while seated and cranking on the pedals for the time (say like a 3 minute TT pace) or do you go all out stand and sprint and rip the **** out of the bike for as long as you can (say like a 3 minute sprint pace) and by the end of 3 minutes you end up going 4 mph with all your effort but your dead? Surely after a 5 minute interval I couldnt do 27mph unless it was a TT style pacing.
Just confused if it is literally all you have from start to finish which would surely lead to almost a crawl after a couple of minutes or is it maximal effort for a sustained amount of time you can keep. Thanks
Yeah, all-out every pedal stroke is fine for 1' intervals, but there's an important distinction between 98-99% and 100%. It doesn't sound like much difference, but you want these to be hard enough for performance to degrade through the workout, but not so tough that the first one ruins everything. I can't do a 1' all-out effort without having an impact on the next couple days of training.
The 1' intervals should be
really hard though. The 2, 3, and 5 are all going to be somewhat paced, but if they're on the shorter side, you should start harder.