Dec 29, 2001 8:45 AM
|I've always questioned exactly how I am supposed to do an interval. Lets say I'm spinning with a heart rate of 140, and my target rate for my interval is 175bpm.
If it takes me a minute to build up to that heart rate by the time I get there I don't really have anything left and I have to stop within 4-5 seconds of hitting 175. This seems to defeat the purpose of the interval. Do I need to hit 175 a lot faster or is it just that I am weak in the area of lactate threshold/anaerobic capacity and need to continue to develop it??
thanks in advance
|two kinds of intervals||Kerry Irons|
Dec 29, 2001 6:41 PM
|There are sprint intervals and speed intervals. With sprint intervals, you start from a moderate speed (e.g. 15 mph/25 kph) and go as hard as you can for 60-90 seconds, then spin easily for 60-90 seconds (or a bit longer if you're totally flagged) and then go again. 5 repeats. With speed intervals, you go at a time trial pace for 3 minutes or so, and then spin for 3 minutes or so, again repeat 5 X. There are other types of intervals, but these are the main choices. You can watch your HR if you want, but it won't change how you do these intervals (unless you don't go hard enough without reading your HR to push yourself).|
|two kinds of intervals||cyclejim|
Dec 30, 2001 8:40 AM
|Aha... So I have actually been doing sprint intervals all this time!
With a speed interval then would I be trying to hit a heart rate of just below or at LT and maintain that for the entire interval?
I think I could maintain a heart rate of say, 167 for 3 minutes. It's once I get to about 170 for any amount of time that I start to crack. Could it be I've found my true LT?
According to Friels book I tested around a 161 LT, but that seems low knowing that I can maintain 167 for at least 3 mins. My MHR is 188 and I am 33.
|two kinds of intervals||Jon|
Dec 30, 2001 8:56 AM
|If your hr max. is around 188 your tested LT of 161 is probably bang on. So |
you've been going way over LT on your short, very intense intervals. If you're
fit, you can hold your LT hr for about an hour or so. Training at different
intensities effects different physiological properties. For instance, the very
intense intervals well over threshold will affect your body's total aerobic
capacity, whereas working at or just below LT will build muscular and aerobic
endurance. Going very hard for periods of a minute or less with short recoveries
will recruit fast twitch muscle fibres, produce large amounts of lactic acid, and
stress your body's acid buffering mechanisms. So decide ahead of time what
the purpose of your interval workout is, and structure your efforts accordingly.
Dec 30, 2001 3:02 PM
|i do two minutes on and four minutes off for an hour. that gives you ten intervals during the session. use the first minute of the interval to ramp up to close to max hr. the second minute should be as close to max hr as you can hold.
the four minute "break" should be nothing more than soft pedaling. your anaerobic threshold will rise! it hurts and it works!
Dec 31, 2001 7:33 PM
|Your interval starts as soon as your effort starts, even if you don't hit your target heart rate until your interval is almost over. Heart rate lags behind effort.|| |