Originally Posted by
alcanoe
.....More and more it's becoming apparent that it takes intervals. Some advocate 30 second intervals where you max your effort as far above above 90% max heart rate as much you can for 30 seconds. You do about 8 of those with 1 minute (+/-) rest gaps in between.....
Al
I should be doing great then, just increase the max time and reduce the rest period somewhat, and it sounds rather close to what I do when working motor vehicle traffic on my urban combat commute.