http://www.training4cyclists.com/better-results-with-interval-training/ Cycling Training Tips Mon, 06 Feb 2012 21:16:19 +0000 hourly 1 http://wordpress.org/?v=3.3.1 http://www.training4cyclists.com/better-results-with-interval-training/comment-page-1/#comment-70012 Jesper Bondo Medhus Tue, 21 Dec 2010 10:10:11 +0000 http://www.training4cyclists.com/?p=1327#comment-70012 @Aidan - Thank you for illustrating how simple, yet effective, it is to make your own interval training programs. @Aidan – Thank you for illustrating how simple, yet effective, it is to make your own interval training programs.

]]> http://www.training4cyclists.com/better-results-with-interval-training/comment-page-1/#comment-65880 Aidan Mitchell Mon, 15 Nov 2010 01:13:30 +0000 http://www.training4cyclists.com/?p=1327#comment-65880 Intervals Within Intervals: As a way of providing a variety of interval training structure, it is good to do intervals with varying levels of intensity. For example, instead of riding for 15 minutes at a constant 80% VO2 max with 5 minutes recovery in between, that 15 minute effort might be broken into 5 mins at 80% / 5 mins at 85% / 5 mins at 80%. 10 minute efforts might be 4 at 80% / 4 at 85% / 2 at 90%, then a 5 or 10 minute rest. The higher the intensity of the intervals, the longer the recovery period of course, but with experience this can be quickly worked out. This also helps to emulate race conditions where there are intermittent periods of effort and 'rest'. Intervals Within Intervals: As a way of providing a variety of interval training structure, it is good to do intervals with varying levels of intensity. For example, instead of riding for 15 minutes at a constant 80% VO2 max with 5 minutes recovery in between, that 15 minute effort might be broken into 5 mins at 80% / 5 mins at 85% / 5 mins at 80%. 10 minute efforts might be 4 at 80% / 4 at 85% / 2 at 90%, then a 5 or 10 minute rest. The higher the intensity of the intervals, the longer the recovery period of course, but with experience this can be quickly worked out. This also helps to emulate race conditions where there are intermittent periods of effort and ‘rest’.

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