I would like to create a document of our most beloved interval workouts, and maybe we can sticky it on this board as well. I've done some searches for interval lists, and think we can come up with anything better that I can find online.
You may enjoy doing them. You may despise doing them, but you do them because they work. They may be done on the trainer, the road, or the trail.
I would recommend that because not everyone trains with power (or of course at the same power level), it might be a good idea to avoid describing them like: 3 sets at 290 watts
I think it would also be helpful for other readers if we describe where we use them in our training plans. The more info the better.
I do this workout when I am starting to build base on the bike (Dec/Jan), in place of lifting weights. I complete this on a local road climb on my SS mtb. I start with 4 sets in a workout, and work my way up to 6 or more sets in a workout.
*10 min Warm-up ride to the climb
*5 minute tempo (Zone 3 HR) climb at 50-60 cadence, lot of resistance!
*1 minute at about 80% effort
*3-4 minute tempo (Zone 3 HR) climb at 50-60 cadence, lot of resistance!
*10-15 all out sprint at the top of the climb
*4 minute rest on the ride back down
*Repeat
You may enjoy doing them. You may despise doing them, but you do them because they work. They may be done on the trainer, the road, or the trail.
I would recommend that because not everyone trains with power (or of course at the same power level), it might be a good idea to avoid describing them like: 3 sets at 290 watts
I think it would also be helpful for other readers if we describe where we use them in our training plans. The more info the better.
I do this workout when I am starting to build base on the bike (Dec/Jan), in place of lifting weights. I complete this on a local road climb on my SS mtb. I start with 4 sets in a workout, and work my way up to 6 or more sets in a workout.
*10 min Warm-up ride to the climb
*5 minute tempo (Zone 3 HR) climb at 50-60 cadence, lot of resistance!
*1 minute at about 80% effort
*3-4 minute tempo (Zone 3 HR) climb at 50-60 cadence, lot of resistance!
*10-15 all out sprint at the top of the climb
*4 minute rest on the ride back down
*Repeat