1-0-6hrs at aerobic intensity 8hrswiredued said:If you ride a trainer at a steady 85% HR and you do it daily how long should you go for optimum progress and recovery within 24 hours?
2-30-60 minutes at tempo 8-10hrs ----- Here
3-75-120 min tempo intensity 24-36hrs-----Here
4-15-45 min Lactate Threshold 24hrs
5-60-90 min Lactate Threshold 24-36hrs
6-10-30 min above Lactate Threshold 24-36hrs
7-45 min or more above Lactate Threshold 36-48hrs
I just increase it 5 minutes per week until i feel i'm ready to move onto the next stage in training after 7wks of base.