The attached is the intervals from todays ride with 3×6:15 up Kugler Mill and the 6×1 minute, 20 seconds between, on Camp Road. Made last week pretty tough with three interval days and then 112 miles on Saturday. Form prior to vacation was -17 and then back to +10 last weekend. After last week, its […]

I repeated the 14 x 1 minute on/off and surprisingly my average for all of them was 457 compared to 449 on Monday. Surprised because I’ve done two one hour strength sessions and also did an hour at around 270w yesterday. Will take tomorrow off and likely do some 5k efforts on Friday. 

Went to Europe for 12 days and only had access to some hotel and gym bikes. Ramped up the training prior to the trip for a few weeks. last workout on that Monday is show with a few efforts of varying lengths. Todays get back at it effort was 14×1 minute on/off at 449 avg

On Friday I did 12×1 minute on/off, all out, with a 510 avg watts. Saturday was 10 miles inside at 5:30am, then 80 milies outside, then 10 more inside for 100. 

On Monday I did a mix of 30 second, 45 second and one minute efforts and today I did 30 seconds on/off x 30. Doing a really big push over last week and this knowing I’ll be traveling for 12 days starting next Tuesday. 

Did some 3 minute hill repeats on Friday in TN (90 seconds bewteen) and then 30 sec on/off today in Ault Park. 

Rode a very fast Blue Streak TT at 21:40, possibly my fastest in 6-7 years. Did some intervals yesterday just to make it two tough days. 

Held an average of 395w on these. For 12 efforts, I’ll push 480-500 but I bring it back for this many. Hoping this can be close to my 5k pace come race season. 

390 avg watts on these

I’ll put these efforts at 85%, maybe 90%, of what I want to do outside.