Carmichael TTCC SEPI intervals
 

I am in week 5 of the new century program in TTCC. Today I did my SEPI intervals which is 2 sets of 4 x 2 min intervals where you go all out in terms of heart rate and keep your cadence above 100 bpm. The HR level you are supposed to maintain in these intervals is the average of the Carmichael Field Test 8 min TT you do at the beginning of the program. Today I was only able to touch that number twice in the 8 intervals I did. I rode as hard as I could but just couldn't get my HR up.

Is there any reason for this?

Probably not able to hit the target due to fatigue...a very unscientific guess but that's been my experience. If you can't get the HR up, your body is telling you it needs a break.

I wouldn't worry about it. Using HR for short intervals is tough because it takes too long to respond. Also your HR can change significanty based on your level of hydration, fatigue and outdoor temperature. If you did your TT when it was hot the HR you achieved would be on the high side and you'd have trouble reaching it again under cooler conditions.

Just monitor your HR as you do your intervals and see if it changes. You could also repeat your 8 min TT and check your HR.

What was your warm-up like? It takes me a long time to get warmed up, especially for all-out efforts.

2 minutes is pretty short to get the HR up that high. Or you might be tired. I try to do this kind of thing either on the trainer or as hill repeats. Either way, watch your speed on the trainer or how far you get up the hill. If these get worse during a session, you need to stop the intervals for the day. If they get worse from day to day, you need to rest more and do fewer intervals.

Or it might just be that your HR at LT is now a bit lower. That happens to me every season. I don't think it's a bad thing. You may need to redo your test, or just accept that it's lower now and adjust your HR goal. The main thing to look at is are you getting slower? If you're running a lower HR but are faster at that HR, all is good. If not, not.

Must be the season for interval questions. I guess we had a cold spring.