turbo training

barrylad66

hi folks,
having posted a message the other day about my fitness (losing fat),i have decided to incorparate interval training to my weekend rides....my max heartrate is approx 178,so what should i be aiming for in the intense period,and the rest period (in heart rate not percentage) ?
thanks for any info
regards
adrian

morite

85% -90% is probably a good area to be in. This would be 151-160 bpm

Although the majority school of thought is long and steady keeping below 70% (124bpm)

I know about the more calories out then in theory, but most of what I read says long and steady

Bronzie

Barrylad - you'll get more replies if you re-post in "Training"

As Morite says, long intervals (ie 2x20's) are typically ridden at 85-90% MHR. However, as HR is a lagging indicator of effort, you'll need to experiment with a level of effort you can maintain for 2 x 20 minute intervals (typically with a 5-10 min easy spin recovery between).

I've found it best to gauge my effort on the turbo using a rear-wheel speedo. If using HR alone, you need to account for your HR drifting up during the interval (cardiac drift), rather than trying to keep the same HR throughout - if you do this, you will have to decrease your power output / speed. It's better to keep the speed constant and try to hold it through the whole session.

You should also experiment with shorter intervals (ie 6x3mins with 2 min recoveries) - these should be ridden at a slightly higher intensity than 2x20mins. Training by heart rate is less useful for these as it will take 30-60secs for your HR to fully react to the increased effort.

barrylad66

thanks for replying,
i will take advice on board,and experiment
many thanks
adrian