It's a great day for a short one hour trainer session and i've put together a workout that really required attention to cadence and heart rate. It's also a peak training week so i wanted to add in a hill session because next week is prep for race week. I chose a program that would require me to monitor my Garmin closely partially to see if i have the screens set up in a way thats easy to view a interval workout. In the end i did change the set up on my intercal screen to incluse av cadence, av hr, av speed, and time per interval. Teh more i use the Garmin 310xt the more i like it. The download file showed the av/max hr, speed and cadence for each interval. Started with a 10 minute warm up and then the plan is to follow a progression of intervals set at increasingly difficult cadences while maintaining a relatively high HR. My heart rate goal for the intervals was 153-157bpm or 8-12 beats below lactate threshold. This is a three part workout.
For the first part i started with a 5 min interval at 60-65cadence followed by a 10 min interval at 50-55reps, followed by an easy 5 minute recovery at about 80rpm and hr av of 139bpm.
The next set is 6x 2-3 minutes at 40-50rpm with a minute rest in-between. For the rest period my HR dropped only to 145 or so as i retained a fairly low cadence and did not want to take too much time to regain the resistance and pace needed to bring my HR back up to sub lactate level.
The last set i threw in at the last minute. There was no rest after the last 2 min interval and i reduced the resistance throughout the following progression while keeping my HR at sub lactate level. 2 min at 57rpm, 2 min at 66rpm, 2 min at 79 rpm followed by a 5 min cool down.
This workout kept me interested the whole time. The next time i will take the second set and add a minute to each interval but keep the rest period at 1 minute. Great 1 hour session for improving strength and climbing position. I remained in the aero position thought the workout.