I'm going to give a shot at designing an interval workout for nm/L7 and wondered if I'm on the right track. My main objective is to increase my ability to put out short bursts of power to match surges and close small gaps not necessarily out of the saddle sprints. I'm building an ERG+ file to run on my computrainer and am trying to make everything as specific as possible (eg seated, 80-120rpm ect). So here goes..... Start with a good progessive 20-30 min warm up then 10 x 12sec on / 3 min at 50% FTP (my FTP currently is 215W) and a good cool down. The question is with the work period. I've designed an erg power curve that has a sharp 2 sec ramp up to 800W, then a shallow drop for 10 sec (800-780W, followed by a 2 sec drop back down to ~100W for the recovery period. As soon as the interval starts I do a max acceleration from 80rpm. The increase in the load stops my cadence at about 125rpm and then drags it back down to about 85rpm by the end of the 10 second segment. I can currently do about 7 of these until I can no longer complete an interval without dropping below 80 rpm at the end. I plan to do these once a week and increase the workload by 20W once I can complete all 10 repetitions. The thing I like about this workout is that no thought is required other than GO HARD, the CT takes care of everything else. So, if I haven't confused everyone, I'd love to know if I'm on the right track here or totally out lunch.
Thanks for any input,
Lloyd
Thanks for any input,
Lloyd