May 26

I was able to get some time in on the trainer yesterday, so decided to try my luck with some short intervals. I did my best to simulate workout A6 from the Friel book, Hill Reps. It's basically 1 minute in a range above lactate threshold going up a short 6-8% grade hill, followed by 15-30 hard seconds to sprint up and over the hill. This is followed by 4 minutes rest and repeated 4-8 times. After a short warm-up, I started hitting the intervals by shifting into a gear that I could spin about 60-70 rpm to simulate climbing, and went from there. I did 60 seconds targeting 280-300 watts, then just pushed it hard for 15 seconds, then shifted to an easy gear to rest for 3:45 to complete 5 minute sets. I ended up getting through all 8, which was good. I think next time I try this workout I'll push past a 15 second sprint to try to get to 30, or at least go harder in the 15 seconds.

Total time: 1:02
Normalized power: 198
Average power during each interval: 307, 306, 315, 310, 293, 300, 299, 316