Wednesday, October 5, 2011

The Ultimate Interval

Basically it is finding how much and how long you can sustain your maximum intensity on the bike.  You then do intervals at this intensity.  Would this be like Yasso’s on the bike?

1. Determine Your Peak Power Output. Using a power-measuring device from PowerTap, Polar, SRM or CompuTrainer, begin riding at 100 watts. Increase power by 30 watts every minute until you reach exhaustion. Laursen deemed test subjects fully exhausted when they could not keep their cadence above 60 rpm. You can use that benchmark, but let's be honest, you'll know when you're done. The number of watts you produce just before collapsing is your peak power output, or PPO.

2. Find Your T-Max. Rest for a day or two. Again using a power meter, ride at your PPO until you can no longer sustain that level of output. The amount of time you can hold your PPO is your T-Max. For most of us, that's between four and six minutes.

3. Calculate Your Ultimate Interval. Multiply your T-Max time by 0.6. This is the work phase of your interval. Double the work phase to set your recovery time between efforts.

4. Try It Out. The original study prescribed eight hard efforts. But if you'd rather avoid losing your lunch, start with two or three intervals. Do two sessions a week, with at least two days of rest or other easy riding between. Add one interval to each set every week until you achieve five or six intervals per workout. Build up to eight if you can.

If You Can't Measure Power Though the results likely won't be as dramatic as with a power-based T-Max Interval, Laursen says unplugged cyclists can reap some of the benefits by performing 2:30-minute intervals at 95 to 100 percent of max heart rate (the point at which you cannot speak), followed by recovery to 60 percent of max, or until you can speak in full sentences. Do two to six sets twice a week, with at least two days of spinning or rest between.

Read the entire article at bicycling magazine.