I’ve been doing 2 interval workouts recently but I don’t really know what power zone they are likely equivalent to.
workout #1:
4x8:00 with 2:00 rest, going at the fastest sustainable pace you can hold for all 4 intervals. My heart rate is usually 160s on the first, 170s on the second, and hovers at 180 for the final 2 intervals. But same “level” on the spin bike for each interval, which is very hard on the final interval.
workout #2:
16x1:00 with 1:00 rest done same as above. on the last several intervals my HR also gets up to 180 but starts out in the 160s.
And for reference my HR is 110 to 125-ish when going easy.
So are these probably similar to sweet spot or more like vo2 max? Somewhere in between?
For me, the 8 minutes intervals are in Z5 (near V02max work) relative to heart rate and power.
Not for long with 2 minutes rest!
Bang on. It’s the rest intervals. It’s also only 2 which is on the low side as well.
Here is a link that may help. Scroll to the middle for a decent chart on the subject as a guideline, but not the bible. And we are assuming coggans 7 zones.
I’ve been doing 2 interval workouts recently but I don’t really know what power zone they are likely equivalent to.
workout #1:
4x8:00 with 2:00 rest, going at the fastest sustainable pace you can hold for all 4 intervals. My heart rate is usually 160s on the first, 170s on the second, and hovers at 180 for the final 2 intervals. But same “level” on the spin bike for each interval, which is very hard on the final interval.
workout #2:
16x1:00 with 1:00 rest done same as above. on the last several intervals my HR also gets up to 180 but starts out in the 160s.
And for reference my HR is 110 to 125-ish when going easy.
So are these probably similar to sweet spot or more like vo2 max? Somewhere in between?
For workout 1, I’d do the intervals at the same NP as a 20min FTP test.
I’m gonna piggy back off this thread to ask another question.
I recently did 4x8:00 w/ 3 min recovery and averaged 241, 246, 246, 252 for my intervals. The next day my legs were tired, but not exhausted. I have my FTP set at 225 (just got a PM this winter and did one 2x20 min test to gauge ftp). Is this too low? These 4 8 minute intervals were MUCH harder than my 225 2x20 workout. When I did 2x20 I tried to simulate my effort for what I would do in a 40k effort during an oly.
no one does that kind of set at vo2 intensity with only 2min rest. not enough rest to substain that kind of power.
As other have mention, it s a simple threshold (95-105%FTP) workout…
So the next question, is:
(1) Are these two workouts a good spread of different intensities/training levels? I am combining them with large amounts of EASY riding at 115-ish HR (both before and after the workout and on the days in between). The workouts are easy to do in terms of targeting an intensity without having wattage feedback, since it’s best average. Hard in terms of effort obviously.
(2) During 4x8, is it still likely that I eventually reach my maximum rate of oxygen consumption at some point during maybe the last two intervals?
(3) Is there any other workout (needs to be straightforward to target the intensity based on RPE/hr since that’s all I have available) I should add to my repertoire, or will these two be good to work on for awhile?
1.those 2 workout do target different intensity. they are good sessions. That said, as weeks goes on…you can definitely build the 1 on 1 off to 20-24 repeats…slowly adding more. You should be able to sustain this. you can also build the duration of the threshold session also. Splitting them a few days appart is my recommendation. I dont like to us HR for the easy/endurance ride. I much prefer to see athletes using RPE as a better metric if they dont have power.
it depends of the goal of the session: It is a all out effort? i do use that kind of session at the start of a block where i ask my athletes to ride at FTP. i dont want them to ride above, i just want to get 32min of FTP in them. Goal isnt the empty the tank… but to get a very specific stress on there body.
as week goes on…it can become 4X10./…4X12 3X15 etc…
A workout i really like to prescribe is a progressive ride. Head out for 90-120min build ever 1/3rd faster than the next one. There is no prescribe specific intensity…only a rule of making it progressive (RPE) in your effort each 1/3rd. Some weeks, you might be very third and have very modest progression where on some days…you might end up feeling amazing and riding the last 3rd like you stole something. Those session are GOLD for me as a coach to gauge my athletes level of fatigue and focus/fitness/motivation etc.
also…all those advise need to be taken with grain of salt… the swim and run workout will greatly influence the dynamic of all this!