Interval Training

[Wil6]

I'm currently on a training program and I just want to clarify something.For example the program says do 1 min intervals @ 90% - 100% and then recover fully between each interval ( 50% - 60% ) before starting the next one.

 

The thing I want to find out is when I start my next interval, must I first get my HRT above 90% and hold it there for 1 min, or is this where you use RPE Based Training because of cardiac lag and start as hard as you can from 50% - 60% and hold it for 1min?

 

Thanks

[rouxtjie]

This is why people have powertaps but back to your point....What i normally do is make my intervals longer...3 min minimum because of this lag. Normally takes me between 20-50 sec to get my heartrate at the desired level depending on rest cycle and interval type. A 1min interval is too short exactly for this lag reason, before you get to measure it properly, you must rest...

[Christie]

Interval always starts when jou start going hard, not then jour HR reaches the target level. Shorter intervals are better judged by estimating effort level if you don't have a power meter.

[Spinnekop]

Interval always starts when jou start going hard, not then jour HR reaches the target level. Shorter intervals are better judged by estimating effort level if you don't have a power meter.

 

 

Yup Yup.....with Christie on this one....same way I train. Perceived effort. After a couple of sessions you'll be able to know yourself so well, you won't need a PM or HR monitor to tell you what level you are riding....

 

Good luck with the intervals......killer stuffs!!!

[Wil6]

Thanks for the feedback everyone.Also thought it was like that but just wanted to make sure.

[1hill@aTime]

Yup Yup.....with Christie on this one....same way I train. Perceived effort. After a couple of sessions you'll be able to know yourself so well, you won't need a PM or HR monitor to tell you what level you are riding....

 

Good luck with the intervals......killer stuffs!!!

 

killer stuffs!!! wouldn't that be bad for you?

[vanniri]

Interval always starts when jou start going hard, not then jour HR reaches the target level. Shorter intervals are better judged by estimating effort level if you don't have a power meter.

 

My two cents:

 

Use HR for endurance (much better than power), use power for intervals of more than 3-5 minutes in duration. Use RPE for short intervals (it should be so hard you are unable to focus on any numbers on a screen!)

[29thumbs]

was'nt the program fully explained to you?

[Wil6]

It's a book a bought and looked through it again and nothing on that