leanman said:
if you dont have a powermeter, or power tap or whatever its called, is training by heart rate a good way to judge your longer interval (5-10 minutes) or tempo (15-60 minute) rides?...
Heart rate works best for longer intervals, say 10 minutes or longer as it typically takes 6 to 7 minutes for HR to come up to level for a steady iso power Threshold interval. IOW, HR won't fully respond to intervals much shorter than 6 minutes unless you absolutely kill the front end of the effort which generally isn't a good idea as it's a sure way to go too hard, fade badly and end up with a mediocre effort. Beside's for Threshold work and below you generally want to sustain the efforts for at least 10 to 12 minutes to really target sustainable metabolic processes.
But yes, the longer efforts can be monitored pretty well with HR but if you're going to do that I'd strongly recommend a system that keys off of Threshold HR instead of Max HR and I definitely wouldn't use a system based off of Max HR obtained from a formula (like 220 - age) as that tends to be a very poor estimate for many active folks.
There's some good info here that relates Andy Coggan's power based training levels to rough HR ranges:
Power Training Levels, by Andrew Coggan
Note that the HR ranges listed on that page are referenced to Threshold HR. So go out and do a solid twenty to thirty minute TT and see what HR you average for the final 20 minutes or so or look at average HR for a full 40K TT or to estimate Threshold HR.
Anyway, if you want numbers and don't have a PM then HR based levels can work for Threshold, Tempo and Endurance work but that approach falls apart for VO2 Max and harder efforts since the lag in HR response is too long for those shorter efforts.
Personally if I couldn't work with a PM I'd just define my efforts in terms of the duration appropriate to target a specific system (Threshold, VO2 Max, AWC, NM) and then just ride efforts for those durations at 90% of more of my best possible pace for the duration in question and just use perceived exertion as my guage.
-Dave