Fitness Intervals
For lack of a better term, Fitness Intervals is what I call them. The idea comes from Coach Ric Stearn's article which describes these as short interval sessions to improve fitness. 4 minutes is a time length that is easy for me to get a handle on, especially on a trainer. And there are several parameters that can be adjusted to give more challenge or to just give an indication of improvement. Rest interval and wattage level to name just two important ones. I have been doing 6 at a time with slightly less than two minute rests. Here's my session from yesterday morning:
Power-Tap #3: Duration: 4:04 Work: 58 kJ TSS: 7.5 (intensity factor 1.05) Norm Power: n/a VI: n/a Distance: 1.478 mi Min Max Avg Power: 211 264 236 watts Heart rate: 109 168 155 bpm Cadence: 83 93 90 rpm Speed: 16.6 22.4 21.8 mph Pace 2:40 3:37 2:45 min/mi Hub Torque: 67 92 74 lb-in Crank Torque: 201 243 221 lb-in Power-Tap #4: Duration: 1:56 Work: 9 kJ TSS: 0.4 (intensity factor 0.372) Norm Power: n/a VI: n/a Distance: 0.435 mi Min Max Avg Power: 0 107 76 watts Heart rate: 128 167 147 bpm Cadence: 40 90 80 rpm Speed: 5.5 14.2 13.1 mph Pace 4:13 10:51 4:36 min/mi Hub Torque: 0 51 38 lb-in Crank Torque: 0 111 79 lb-in Power-Tap #5: Duration: 4:04 Work: 57 kJ TSS: 7.4 (intensity factor 1.043) Norm Power: n/a VI: n/a Distance: 1.465 mi Min Max Avg Power: 188 259 234 watts Heart rate: 123 169 157 bpm Cadence: 55 96 89 rpm Speed: 11.9 22.1 21.6 mph Pace 2:43 5:02 2:47 min/mi Hub Torque: 66 107 74 lb-in Crank Torque: 197 300 222 lb-in Power-Tap #6: Duration: 2:51 Work: 12 kJ TSS: 0.5 (intensity factor 0.332) Norm Power: n/a VI: n/a Distance: 0.608 mi Min Max Avg Power: 0 92 69 watts Heart rate: 118 170 140 bpm Cadence: 46 120 80 rpm Speed: 4.5 15.6 12.7 mph Pace 3:51 13:14 4:42 min/mi Hub Torque: 0 46 36 lb-in Crank Torque: 0 95 73 lb-in Power-Tap #7: Duration: 4:04 Work: 56 kJ TSS: 7.1 (intensity factor 1.02) Norm Power: n/a VI: n/a Distance: 1.484 mi Min Max Avg Power: 170 254 229 watts Heart rate: 119 171 156 bpm Cadence: 83 95 91 rpm Speed: 14.3 22.8 21.9 mph Pace 2:38 4:12 2:45 min/mi Hub Torque: 65 81 71 lb-in Crank Torque: 173 243 214 lb-in Power-Tap #8: Duration: 1:48 Work: 7 kJ TSS: 0.3 (intensity factor 0.31) Norm Power: n/a VI: n/a Distance: 0.386 mi Min Max Avg Power: 0 88 64 watts Heart rate: 126 169 150 bpm Cadence: 58 112 79 rpm Speed: 5 14 12.3 mph Pace 4:17 12:04 4:53 min/mi Hub Torque: 0 45 34 lb-in Crank Torque: 0 99 66 lb-in Power-Tap #9: Duration: 4:04 Work: 57 kJ TSS: 7.2 (intensity factor 1.031) Norm Power: n/a VI: n/a Distance: 1.513 mi Min Max Avg Power: 186 250 232 watts Heart rate: 126 173 159 bpm Cadence: 80 101 92 rpm Speed: 14.2 23 22.3 mph Pace 2:37 4:14 2:41 min/mi Hub Torque: 65 89 71 lb-in Crank Torque: 192 229 212 lb-in Power-Tap #10: Duration: 2:03 Work: 6 kJ TSS: 0.2 (intensity factor 0.262) Norm Power: n/a VI: n/a Distance: 0.393 mi Min Max Avg Power: 0 76 53 watts Heart rate: 113 172 145 bpm Cadence: 43 122 77 rpm Speed: 5.3 14.9 11.5 mph Pace 4:01 11:14 5:14 min/mi Hub Torque: 0 42 31 lb-in Crank Torque: 0 126 57 lb-in Power-Tap #11: Duration: 4:04 Work: 58 kJ TSS: 7.4 (intensity factor 1.047) Norm Power: n/a VI: n/a Distance: 1.528 mi Min Max Avg Power: 196 257 236 watts Heart rate: 120 173 161 bpm Cadence: 83 110 87 rpm Speed: 13 23.3 22.5 mph Pace 2:34 4:36 2:40 min/mi Hub Torque: 62 102 71 lb-in Crank Torque: 150 254 230 lb-in
I bet this is a good one for you
Based on what little I know about CX, this is probably a great workout. Are you still doing Threshold intervals too?
Kind of
Threshold workouts consist of something similar to the "hour of power" idea. That is, crusing at a power level which is below threshold and every 3 to 5 minutes, shifting into the big ring, standing up and cranking hard for 12 to 15 revs.
that makes sense
I would expect that to be your biggest bang for the buck (HOPs). Those workouts are great...but taxing.
Hour of power
I have my own version of the hour of power workout. Different strokes and all that, I don't personally see the need to stand as much as every 3-5 minutes.
As far as training effect goes they're very much alike.
Mark Ewers
I may not be fast, but I'm 2 old 2 go slow
Yes, alike
Good points. The interval of 3 to 5 minutes I chose as a way to mimic a cross race. 3 to 5 minutes is a fairly typical lap time for me. I will encounter barriers at least once a lap where I will have to spin up to speed. So this is just a way to kind of tell the legs that this is what we really want to do a lot of. The average power (and NP probably) will work out to be very similar.