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Old 10-28-07, 12:00 PM   #1
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Join Date: Nov 2003
Location: Seattle metro
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Interval to do them?

In monitoring, progress from a non-biking injury, I'm riding at 67.2 gear inches (39/16) and 95-112 RPMs. I would like to improve the overall average speed for road distances around 20mi.

How do I do these types of intervals? What gears, RPMs, and minutes per interval do you recommend for these types of intervals?
  • Big gear hill intervals
  • Force intervals seated/standing
  • Power intervals
  • Spin ups

Last edited by vrkelley; 10-28-07 at 12:18 PM.
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