The legs have been feeling really good lately so I decided to push it a little harder than the last time I performed the anaerobic intervals. Keep in mind that these are beeing performed on a trainer so I can get consistant conditions. Last time I averaged around 22.5 mph and the last interval was still at 22.4 mph. This time I was able to push to 23 mph on the first two intervals, but they started to fade after interval 3.
Schedule
0 - 10 min warm up (13 -> 18 mph)
0:10 - 0:20 E2 warm up (18 mph, 210 Watts)
0:20 - 0:24 Recovery (12.5 mph, 100 Watts)
0:24 - 0:28 Interval #1 (23 mph, 360 Watts) (23.0, 360, 1?? Ave HR)
0:28 - 0:32 Recovery (12.5 mph, 100 Watts)
0:32 - 0:38 Interval #1 (23 mph, 360 Watts) (23.0, 360, 1?? Ave HR)
0:38 - 0:42 Recovery (12.5 mph, 100 Watts)
0:42 - 0:46 Interval #3 (23 mph, 360 Watts) (22.9, 356, 1?? Ave HR)
0:46 - 0:50 Recovery (12.5 mph, 100 Watts)
0:50 - 0:54 Interval #4 (23 mph, 360 Watts) (22.7, 349, 1?? Ave HR)
0:54 - 0:58 Recovery (12.5 mph, 100 Watts)
0:58 - 1:02 Interval #5 (23 mph, 360 Watts) (22.3, 335, 1?? Ave HR)
1:02 - 1:06 Recovery (12.5 mph, 100 Watts)
1:06 - 2:30 E2 (18.5 mph, 220 Watts) ( 211, 1?? Ave HR)
The legs felt good and I was able to push a strong E2 ride following the intervals. I will keep tracking the results and look for steady improvements.
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