Moderator: Moderator Team
Purpose: Train the body for sporadic hard efforts, e.g. cyclocross or crits
Typical Session: 4 sets of [ 10x (15s@>60% above LT\15s@Z1)] with 5 min rest interval between sets
Description of effort: "On" efforts should be a burst but kept at an intensity that can be performed for all four sets. I believe average power for each set should be around 100% of LT.
Target RPE: ??
Based on my old training plan, I originally had these down as Z6 for the work interval, but that'd be 360w to 450w. While performing the above, with a target of 400w, RPE was around 6/7. It wasn't until the end of the 3rd set that I began bumping it up to 450w and then the last set I targeted 500w. 500w would be >60% of FTP and that felt like a more appropriate RPE of 8/9.
Out of interest, is anyone using XERT (https://www.xertonline.com) either for prescription of or analysis of their intervals? I've been using it since it was in early beta and I've just paid up for premium but I'm still not totally sure how to get the most out of it. Seems like an interesting concept but something that might take a bit more time to understand and benefit from.
There are really interesting ideas there, like this "2x20" sweetspot workout in 30minutes, i just haven't really taken the time to break away from my boring standard diet of 2x20s to see what they can do for me.
1x60 at 85-90% of FTP with 30 sec surges (115-120% FTP) every 2 or 3 minutes.
Something different to try from 2x20s. Alex Simmons also describes it here: http://alex-cycle.blogspot.ca/2009/02/hop-to-it.html.
[40s/20s]x10 @ 130% FTP is another of my favourites, but this year, even though my FTP has largely remained unchanged, I struggled to push more than 5 per set.
Ever since I started these 2 seasons ago, I managed to push my FTP up to 3...4% higher compared to time when I didn't do them, but no other major gains observed. OTOH, this year, with another newcomer in my family, sleep quality has certainly come down for me (for obvious reasons), so this might at least partially explain the lack of fitness at the very upper zones compared to previous year.
For perceived effort as an example on 4x10', usually rpe starts at 5/6 and ends up at 8/9 for the last one.
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But in truth, I think PE is good for assessing your form. If you are targeting the wattage, and hit the numbers, you can judge how you are doing by how bad they hurt compared to previous efforts. If you can't hit the targets, or finish the workout, then you know something is off.
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From the perspective of a fitness (me) rider seeking to improve... the basis for intervals to is present the system with a different form of work as the body gets easily accustomed to same ol'. Stressing the heart makes it 'find' more resources via hormones .. metabolic pathways .. increasing it's ability to work/deal with stress. The degree of said 'stress' is the time duration vs 'rest cond' .. note my own parlance -- which is simply at what stage of the ride this stress is dosed. I'll ride to my location (winter warm climate res) say a mile to a road safe to run... do 1 minute or so on the heavy hybrid all I can do. Something over 1/3 mi.. make the turn and allow 30-40 seconds of rest starting out .. then hump it back another minute or so. 10 reps .. the rest time often increases to 1 minute. This my 'rested' workout followed by the ride... usually 20 mi or so. My 'stress' workout/s are catching a rider on the trip .. the bike off in the distance ahead... into the wind even better. These are best gains... towards end of trip .. into a wind ideal. The V12 is tired .. making it work now gives it 'bottom'. Watching recovery heart rate is best indicator for me .. evening and morning rates telling too. Not a fan of electronics... can't find any that'll withstand the impact of the road when thrown down when not functioning.. see old cell phone.
Improvement means added work stress.. in doses that are productive .. at the right times. Goes to diet/nutrition and current 'stress' fitness applied sensibly. Gadgets do not matter.. IMO much more enjoyable to figure it out using my own grey matter .. which does need the work too.
That .. is my story and I'm stick'n to it.
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