Cycling plus nonsense
inseine
Posts: 5,786
Just read the 'Get faster at lunchtime article'. Apparently aerobic threshold is around 65% of max and after 5 mins of warmup you increase your heart rate from 40 to 80%. Clearly my heart beats like a frightened rabbit cos i'm at 40% putting my shoes on and 65% I'm barely out of the driveway. You should also do 4 sets of 3 mins at 90 to 100% which seems equally unlikely. I should have been prepared having just read in the same addition that on a fixie you'll be pedaling at well over 200 rpm on the decents :?
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65% out of the drive is quite high, but I guess it's all relative. I walk over to my garage about 100 yards away and set off about <45% MHR. My commute is 7 miles, and I tend to average about 63% pootling at 15.5mph which I'd say is also early warm-up pace.
There's nothing unrealistic about 3 minutes between the VO2max and Anaerobic heart rate zones. In November Looking at a 90 minute training ride with Jibberjim and Tarmacexpert in November, I spent all the time drafting and did 17 minutes between 87-91%, 26 minutes between 92-95%, and 1:20 above 96% MHR. The crazy thing is, they were probably dipping in and out of 100-110% FTP while on the front!
If you're starting intervals from 80% MHR, it shouldn't take you long to get up to 90%. 96% or higher would be overkill in my opinion, and would hamper the later intervals. If I were to do them as part of a time-constrained lunch time blast, I'd do 3x 4 minutes at 90-94% MHR I think. I guess it all depends what you wish to achieve though.
I've not read the article, but if you had a 48x16 fixie with 700c wheels, spinning at 200rpm, you'd be doing 47mph. Again, not unthinkable.