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M1(Z3) 4-5 x 3' (RI 1') for 1 Hour. And other questions about training.(9 posts)

M1(Z3) 4-5 x 3' (RI 1') for 1 Hour. And other questions about training.Kristin
Jan 6, 2003 6:55 AM
So here I am at 10pm reviewing this training program--wondering if a structured format will revive me, or if it will suck the last ounces of joy out of cycling--when stumble across this code, which thoroughly confused me. I get that this is a zone 3 interval work out, but I don't understand how the interval works.

Do I go hard until I reach tempo and then stay in that zone for 3 minutes?

Or do I just go hard for 3 minutes? (But then its not really a Z3 interval, right?)

Also, how does the 4-5 come into play? If its a one hour interval workout, then don't I just alternate intervals and rests for an hour. Or do I complete 4-5 reps, and then take a longer break? If so for how long? (I didn't see anything in the book about taking a longer break.)

Lastly, I don't know my LT. Can I just used the perceived exertion table as a guide, or do I need to find out my LT before begining a formal program??

Translation..hope it helps =)BigLeadOutGuy
Jan 6, 2003 7:28 AM
It looks like the total workout time is one hour, in that hour you wil do 4-5 intervals of 3 minutes each at your zone 3 heartrate. The intervals begins when you start the 3 minute timer...regardless of what your HR is at the time you begin your inteval. The IR1 means that th rest interval between sets is 1 minute. The intervals account for 12-20 minutes of that hour so I assume the other 45 minutes would be spent at your aerobic HR.
Using the perceived exertion table is a good reference if you dont know your LT, But using a hrm and knowing your LT is alot more accurate.
Does that clear it up a litle bit?
All right. How badly does the LT test hurt?? :)Kristin
Jan 6, 2003 10:06 AM
Its seems a little odd that the workout would include 20 minutes of warmup and another 20 of cool down. But I guess it must mean that. Thanks for the info.

I won't be really ready to test my LT on the bike until next fall, since I've slimmed my aerobic excercise so much, and I don't really want to stop riding for 3 weeks mid summer to do the test. So... for now I'll have to try to do the training based on the perceived effort scale. I dread doing the test. I like challenges, like climbing something better than the last time, or a steeper hill, or hiking farther than before; but I am not one who likes to go all out aerobically. I'd rather take time to smell the roses. Its gonna be hard mentally for me to do this test.
Its not so bad =)BigLeadOutGuy
Jan 6, 2003 10:40 AM
A LT test isnt all that bad. Just ride as hard as you can for 10 miles..I am pretty sure that if you do a 3 mile all out effort that will also give you a good indication of your LT. 3 miles is only about a 6-10 minute effort, so just hammer it out for 3 miles and youll be done =)
Riding at LT is all that horrific...its when you start getting 10-20 beats above LT is when it gets greuling...So maybe the test wont be as bad as you think...Give it a whirl, ya never know untill you go =)
Good luck and ride safe
re: M1(Z3) 4-5 x 3' (RI 1') for 1 Hour. And other questions about training.Spunout
Jan 6, 2003 11:47 AM
Watch out for that short rest interval Kristin.

When we start our interval training, usually we have more rest than work. Those intervals are more work than rest. If they feel too hard, rest until fully recovered and then go again.

Then again, Z3 intervals are pretty smooth, you shouldn't be breathing very hard or going lactic. I don't know why someone would do intervals in Z3; kinda defeats the purpose. Anybody else have advice on this?

Perhaps it makes more sense within the context of the programKristin
Jan 6, 2003 12:27 PM
Thanks for the info on recovery. Hey, I'm sure this is in the book and I just don't remember it, but what would you consider a "fully recovered" heart rate. Is it below 100 BPM, or 100-120?

I didn't provide the full program in my post earlier. I'm following a 12 week century training schedule from, "The Female Cyclist." Its an adaption from one of Freil's programs, and includes 2 days of strength training (all AA), 2-3 days of riding in zones 1-3, 1 day of intervals (either IRL, spinups or acceleration), and 1-2 days off each week.

Perhaps I'll post the full schedule here and see what the board does to it. ;)
Good idea53T
Jan 6, 2003 1:44 PM
I agree with Spunout that Z3 intervals are a little strange. Z3 in my world is about 75% to 80% of max HR, or 85% of Threshold (notice I didn't specify LT or AT). Your definition of Z3 may vary.

Interval training usually invloves slightly sub-threshold or threshold or super-threshold. That is 95% LT, or 100 or 102% LT, with recovery minutes in between.

Z3 time is usually like 30 minutes or even 1 hour straight, after a warmup and followed by a cool down.
I guess it depends on what zones your usingBigLeadOutGuy
Jan 6, 2003 2:54 PM
If your using freil zones than z3 is kind of strange for that short amount of time, but you also must remember that when phasing into higher intensity training you dont just go from lots of aerobic work right to intervals at LT or AT heart rates. you have to prepare your body for the higher intensities that are to come. Maybe this workout is just to get your body used to those types of short efforts and later on the Z3 will eventually be Z4 Or 5a. I guess things would be alot clearer if we saw the whole program.
I'll bring in the book and post it tomorrow.Kristin
Jan 6, 2003 3:07 PM
That'll be fun in text.