What kind of interval training do you do

What kind of interval training do you do and what are the benifits it provides?

__________________
Training Log

http://www.cyclingpeakssoftware.com/power411/levels.asp
is a good place to start

__________________
Custom Training Plans -- cyclecoach.com -- My Blog -- Power Meter Hire in Australia

Why do you ask? What benefits are looking to realize?

The link Alex posted should give you a good idea of the physiological adaptations occurring at each level.

Dave

Yes Alex'es link has plenty of info.

I was interested in what people actually do

__________________
Training Log

Mostly 3x20s some 5x5s and unstructured L5 L6 L7 efforts during the last 15 minutes of a L3/L4 ride. I do it to increase power at all levels of intensity most importantly FTP.

__________________
Romans 5:10 For if, when we were enemies, we were reconciled to God by the death of his Son, much more, being reconciled, we shall be saved by his life. http://www.earnharts.com/html/realau...cific.asp?id=3

It's sad, but at this point I'm not sure that what I do will provide any benefit at all. FYI, I'm a cat. 3 and my 1 min CP is 9.2 W/kg.

__________________

I think you need a new coach

__________________
Custom Training Plans -- cyclecoach.com -- My Blog -- Power Meter Hire in Australia

Oh, come on Alex. Way to take partial responsibility.

__________________

Too many cooks spoil the broth they say!

__________________
Custom Training Plans -- cyclecoach.com -- My Blog -- Power Meter Hire in Australia

OK, this fall I'll limit myself to reading only Dave Ryan's posts. So, off-season SST/L4 blocks it is.

__________________

I use the K.I.S.S. method to my interval protocol.

Monday - 2x20min @ 100-105% FTP
Wed - 7x4min or 5x5min @ 110-130% FTP targeting Vo2
Friday - 10x30 secs L6/7 3min rest between reps.

Tuesday, Thursday are active recovery. Sat. is the longest ride of the week - 100-160k. Sun. is a little shorter and usually on my TT bike.

Mikes,

To answer your question, it depends on the month you are talking about. But this month, I'm working on my LT power. So I'm doing 10-12 minute intervals (mainly on my trainer). I tried doing the 20-minute jobs the other guys on here do, but after 10 minutes or so, I just need a mental break from the dull pain and the major sweating I'm doing in my small apartment. As far as repeating goes, I started with 40 minutes total (4X10 min), but today I did my first 5x10 min workout. I'll increase it even more the last week of the my training month to 5X12 to get in an hour.

Next month, I'll be switching back to L5 intervals. They hurt but they are shorter at least. I'll see how my fitness is after this month, but I usually start with about 10 or 15 minutes total work time (like 5X2 min) then I build up to doing around 30 minutes by the end of the month (like 8X4 min).

Also, in the beginning of a year of training, or after a mid-season break from racing, I like to throw in some blocks of Tempo training, too. (I don't get to race much anymore, so maybe that should be past tense! )

I do pure blocks and train every other day, by the way.