Ride 3:00 on, 30sec off x 5 at 350w avg. Took one minute off and dod 7:30 at 300w. Short ride but good intensity. HR was in the upper 150’s to low 160’s. Also rode last Sundays last indoor TT of the winter series. Had the same issue as the last ride in February where […]

Held an average of 354w on these. Plan was 3 min on and 3 off but had limited time to took less time between. Felt good!

Averaged 348w on these. Goal power is 345-360 so on the lower end. These should help with the 5k TT’s. Will work on the 20k later in the week and keep this pattern going through the spring.

I did one minute efforts with 30s between at 300, 320, 340, 360, 380 and 400. Then rode easy one minute and did 45 sec on 15 sec off X8. After 5 min easy I did 3:00 at 315.

averaged 425w on these

I had planned on 10 of these but felt good so I was going to add two more. Got a flat tire after the #11 so rode home after giving it some air. Power was ok at 460w avg with 20:00 at 360w NP.

Rode the indoor TT on Sunday and had my slowest time ever. HR was at 171 avg for 16:00, super high. Turns out that the calibration on the CompuTrainer was way off. If nothing else I got in a super high HR effort as I struggled to get the power up, ro I thought I

I rode 4000m x 3 with a few minutes between plus 1x 1k. The 4000m efforts were 335, 326 and 310 and the 1k was 420w. Feeling good but power just isn’t there. All of this inside riding can be tedious.

Afetr a warmup I did 5 efforts on a 1.86 mile Rouvy course. Power averaged from 328 to 344w. Efforts each took about 4:30-4:40. I took 2 minutes between each. Chart shows that I could have worked harder. HR was into the low 170’s by the end of each.

After a warmup I did 30s on 15s off X 10 at 427w avg, then 2 min easy, then 2 min on 1 min off x 3, then 2 min easy at 360w avg, then 1 min on and off x 3 at 412w avg and then 5 min easy and then 5 min at