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Interval help!(7 posts)

Interval help!seamus
Jul 2, 2002 9:46 AM
I need some training advice from you fast guys and girls out there...

I've been doing intervals (10 x 2 minutes at 75% one week, then 85%, then 95%) and they're just too damn easy. I mean, those 75% and 85% weeks it's more like I'm slowing down from my cruising speed, rather than accelerating. I'm not even breathing at 75%. Do you guys find this really helps you improve? Do I need more intensity?

By the 220 minus age thing, my max should be 190, but I've held 194 on climbs for 3-5 minutes at a time. If I factor my max as 200, 75% would be 150, and I can hold that for four hours. I can even hold 180 for almost an hour, and that's theoretically 90%.

All this, and I'm really not that fast. What would you do?
Are you sure it's intervals you're doing?McAndrus
Jul 2, 2002 11:19 AM
Where are you getting your definition from? Using Friel's Bible and my observed max heart rate of 193, my cruise intervals (not the hardest kind) are 6 minutes at a peak of 177-180 bpm.

I can tell you that 177-180 is very hard to hit and maintain for six minutes.
Are you sure it's intervals you're doing?seamus
Jul 2, 2002 2:16 PM
Yeah, I'm sure they're intervals. I'm just not so sure why they feel so easy. Everybody's different, and I don't mean anything by it, but I can comfortably maintain 180 for 30 minutes at a time any day of the week, and I have the polar hrm files to prove it. It's not easy, I'm breathing, but I can still talk and I can still attack from there. And doing 5 minute intervals at 180 isn't that hard either. With that in mind, how to I improve?

My best estimate is that my max must be higher than 200, but I'm not sure. My resting hr is 38, but I've never seen 200 even in all-out sprints up hills.

What would you do?
Pretty obvious what to doKerry Irons
Jul 2, 2002 6:02 PM
Your max calculation is way off, and you are not working hard enough in your intervals. Push harder? Not too complicated.
Re: Pretty obvious what to doseamus
Jul 2, 2002 8:03 PM
So do you have a pretty obvious, not too complicated, accurate way to determine max heart rate that doesn't involve a sports lab, or the obvious "go as hard as you can up a really steep hill" crap that I've already done? Conconi test? Done it. Carmichael method? Done that too. Both came up with a real world max of 199-200, and yet 80% of that still feels easy. So how would I determine exactly what my max is?
Forget about your Max HRhayaku
Jul 2, 2002 11:28 PM
LT is a good determiner of training zones.

To choose an interval intensity go higher than your LT. However don't worry about HR because that often takes too long to respond. Choose a percieved workload, higher than your LT that you can maintain for the period of your interval. Make it hard enough that you do feel the workout.

Intervals are supposed to be hard, so make them hard. Also be aware that any workload can have positive effects on your fitness, therefore you don't have to go hard all the time.
M.
and another thing...seamus
Jul 2, 2002 3:01 PM
180 would be 93% of your max heart rate, and yet you say that's not the hardest interval you do? Maybe I need to spend more time in the 90% bracket?