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27-08.-2007, 08:52 AM
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#1 |
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Registered User
Join Date: Apr 2006
Location: Ashfield, Sydney, NSW, Australia
Posts: 1,709
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What kind of interval training do you do
What kind of interval training do you do and what are the benifits it provides?
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27-08.-2007, 09:50 AM
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#2 | |
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Registered User
Join Date: Mar 2006
Location: Sydney, Australia
Posts: 1,743
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Re: What kind of interval training do you do
Quote:
is a good place to start |
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28-08.-2007, 02:42 AM
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#3 | |
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Registered User
Join Date: Dec 2003
Location: Colorado
Posts: 241
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Re: What kind of interval training do you do
Quote:
Why do you ask? What benefits are looking to realize? The link Alex posted should give you a good idea of the physiological adaptations occurring at each level. Dave |
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28-08.-2007, 06:18 AM
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#4 |
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Registered User
Join Date: Apr 2006
Location: Ashfield, Sydney, NSW, Australia
Posts: 1,709
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Re: What kind of interval training do you do
Yes Alex'es link has plenty of info.
I was interested in what people actually do |
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28-08.-2007, 06:31 AM
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#5 | |
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Registered User
Join Date: Aug 2004
Posts: 1,172
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Re: What kind of interval training do you do
Mostly 3x20s some 5x5s and unstructured L5 L6 L7 efforts during the last 15 minutes of a L3/L4 ride. I do it to increase power at all levels of intensity most importantly FTP.
Quote:
__________________
Romans 5:10 For if, when we were enemies, we were reconciled to God by the death of his Son, much more, being reconciled, we shall be saved by his life. http://www.earnharts.com/html/reala...ecific.asp?id=3 Last edited by wiredued : 28-08.-2007 at 07:10 AM. |
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28-08.-2007, 08:22 AM
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#6 | |
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Registered User
Join Date: Jan 2007
Location: Draper, Utah
Posts: 523
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Re: What kind of interval training do you do
Quote:
 FYI, I'm a cat. 3 and my 1 min CP is 9.2 W/kg.
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28-08.-2007, 09:33 AM
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#7 | |
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Registered User
Join Date: Mar 2006
Location: Sydney, Australia
Posts: 1,743
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Re: What kind of interval training do you do
Quote:
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28-08.-2007, 11:46 AM
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#9 | |
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Registered User
Join Date: Mar 2006
Location: Sydney, Australia
Posts: 1,743
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Re: What kind of interval training do you do
Quote:
 Too many cooks spoil the broth they say! |
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28-08.-2007, 01:22 PM
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#10 | |
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Registered User
Join Date: Jan 2007
Location: Draper, Utah
Posts: 523
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Re: What kind of interval training do you do
Quote:
__________________
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11-09.-2007, 01:33 PM
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#11 |
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Registered User
Join Date: Dec 2006
Location: Seattle, WA/Vancouver BC
Posts: 554
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Re: What kind of interval training do you do
I use the K.I.S.S. method to my interval protocol.
Monday - 2x20min @ 100-105% FTP Wed - 7x4min or 5x5min @ 110-130% FTP targeting Vo2 Friday - 10x30 secs L6/7 3min rest between reps. Tuesday, Thursday are active recovery. Sat. is the longest ride of the week - 100-160k. Sun. is a little shorter and usually on my TT bike. |
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11-09.-2007, 11:47 PM
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#12 |
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Registered User
Join Date: Jun 2007
Posts: 104
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Re: What kind of interval training do you do
Mikes,
To answer your question, it depends on the month you are talking about. But this month, I'm working on my LT power. So I'm doing 10-12 minute intervals (mainly on my trainer). I tried doing the 20-minute jobs the other guys on here do, but after 10 minutes or so, I just need a mental break from the dull pain and the major sweating I'm doing in my small apartment. As far as repeating goes, I started with 40 minutes total (4X10 min), but today I did my first 5x10 min workout. I'll increase it even more the last week of the my training month to 5X12 to get in an hour. Next month, I'll be switching back to L5 intervals. They hurt but they are shorter at least. I'll see how my fitness is after this month, but I usually start with about 10 or 15 minutes total work time (like 5X2 min) then I build up to doing around 30 minutes by the end of the month (like 8X4 min). Also, in the beginning of a year of training, or after a mid-season break from racing, I like to throw in some blocks of Tempo training, too. (I don't get to race much anymore, so maybe that should be past tense! )I do pure blocks and train every other day, by the way. |
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