I know alot of folks here arew very knowledgeable on training with power and was interested in some feedback .As I don’t train with power, I am curious to get some feedback on my interval workout last week. I rode 8 x 1.52 miles on a CompuTrainer course w/ 3min. recovery. Here’s how it broke down:
Time HR Power RPM
4:37 142 278 88
4:35 152 283 91
4:31 154 293 92
4:35 156 282 90
4:25 158 298 81
4:25 159 299 83
4:31 155 287 77
4:20 161 309 82
I wiegh 160 and my LT is around 162. The HR numbers are averages starting from a 3min rest each time. The highest HR I saw was 171, which for me on he bike is about as high as I have ever seen it. My max on a treadmill is 181 bpm.
Today, I did the following CopuTrainer session. I rode 24.86 miles in 1:06 @ 22.5mph, 88rpm average, and 241 watts. This was with an average HR of 141, which would be a low Zone 3 (my Aerobic Training zone is 138-148).
Honestly, it’s very difficult to provide feedback because it’s not clear what your goal was. LT intervals??? The length on your interval would imply VO2max (power-based) which is not necessarily where I would start if I was just beginning to train with power.
Can you elaborate on the type of feedback you’re expecting or hoping to see?
Thanks, Chris
i was gonna ask the same question…what are you looking for?
I see increased power, thus increased HR and reduced cadence.
Kurt
I know alot of folks here arew very knowledgeable on training with power and was interested in some feedback
First off, what did your coach say about the above sessions?
I will give it a shot.
With the information you have given, I would guesstimate your Functional Threshold Power at 250-255 watts. Those 1.52 intervals seemed to at a Vo2max intensity and the 241 watts at a 141 bpm suggest “Somewhat” similar numbers.
So, if you are looking for FTP I would say 250-255 watts is safe.
To test this, when fresh, ride at 10 beats below your LT HR for 20 mins - after you have fully warmed up. My guess is your average power for this effort will be just about 230 watts. AND don’t use the Computrainers HRM.
If you were seeing 171 bpm at 300 watts that 141 bpm at 241 watts was probably off a bit.
-but what do I know!