My workouts have always been at a level where I sweat quite a bit but easy enough that I can go for one hour, sometimes more.
I just tried an interval workout on the trainer and liked the variety a lot.
I did 5 min warmup
then 7 repeats of
1 min 115 rpm on big gear
4 min 95 rpm on small gear
7 min cooldown
After that I was about as spent as my normal workout. I could have gone on for a while longer but still felt I had a good workout done. Anyone has a link that explains how to find what would be the optimal interval workout for me? Something like how many minutes on hard vs how long to rest and also what kind of effort to aim for in each.
Something like how many minutes on hard vs how long to rest and also what kind of effort to aim for in each.
besides getting faster what are you trying to work on?
it totally depends on what your trying to accomplish/the energy systems your trying to target… I race olympic and sprint distance, with the occasional LC race thrown in… my bread and butter workouts are 55’ with 5’ ez, and these should be done essentially all out, and as you get fitter either push bigger gears and also decrease the rest… down to 3’… thats a VO2 max workout… also good are 220’ or 3*15 with 5’ ez, which is a standard threshold workout (I hesitate to use the word lactate threshold cause one person’s definition of lactate threshold is different from anothers)… so I guess figure out what you want to train and do workouts appropriately.
I have never done any triathlon yet and probably won’t try anything longer than a sprint in 2008.
So basically from what I read my hard efforts are not long enough/too hard. I should aim for at least 5 minutes of hard effort and then rest for 5 min or less of easy spinning.
The problem with the Internet is finding the right information in all the mass of it. Intervals are everywhere but nowhere yet have I seen the why and how of it.