Where to start with interval training?

[lanierb]

I'm looking for advice on how to do interval training. I've been cycling recreationally for many years but only using it for training for the past few years. I want to increase my speed (say, on a 10 or 15 mile moderately hilly time trial) and I've been told that the best way to do that is interval training. The thing is, everywhere I look they suggest doing different things: 30 second intervals all the way to 15 minutes, at different intensities, with different recovery times. What kind of intervals should I do? I have a heart rate monitor but no power meter. Thanks!

 

[ric_stern/RST]

I'm looking for advice on how to do interval training. I've been cycling recreationally for many years but only using it for training for the past few years. I want to increase my speed (say, on a 10 or 15 mile moderately hilly time trial) and I've been told that the best way to do that is interval training. The thing is, everywhere I look they suggest doing different things: 30 second intervals all the way to 15 minutes, at different intensities, with different recovery times. What kind of intervals should I do? I have a heart rate monitor but no power meter. Thanks!

anything under around 3 to 4 minutes won't be much use for your goals. additionally, rather than just doing some intervals randomly interspersed into your training, it'd be a good idea to look at your training as a whole, and looking to include a variety of endurance training intensities.

please feel free to contact me [email protected] if you're interested in coaching or some other help.

ric

 

[Polarteam]

anything under around 3 to 4 minutes won't be much use for your goals. additionally, rather than just doing some intervals randomly interspersed into your training, it'd be a good idea to look at your training as a whole, and looking to include a variety of endurance training intensities.

please feel free to contact me [email protected] if you're interested in coaching or some other help.

ric

By chosing a Polar cycling unit with interval training will also compliment your training. However when doing interval training make sure that you do at least a 10min warm-up and cool-down which will add to the over-all base training.