Lynda,

I’m working on week 1 of the Sport build plan and have a question about tempo intervals.  The plan calls out 2 x 20 min at a Tempo / moderate-fast pace with rpm between 90-100.

I read though the Intensity Guide and believe I have the breathing level correct, but find there’s a bit of a range as far as effort and breathing is concerned.  Please let me know if I ran my interval work out correctly, I am using a trainer.

Warm up for 10 minutes, work up to a 100 rpm cadence by the end, light resistance.

Start interval: Increase resistance to raise heart rate until breathing is moderly heavy; legs feel fine, 100 rpm, heart rate is 160.  Further increasing resistance until legs begin to burn slightly but don’t get uncomfortable, heart rate is 163.   Stay at this resistance for a few minutes, and back resistance slightly until legs don’t burn, heart rate 160.  Repeat this cycle for the first 10 minutes of the 20 minute interval.  Repeat the second 10 minutes of 20 minute interval at 90 rpm with the same 160, 163, 160 heart rate oscillation and resistance load oscillation.

Rest for 10 minutes at lower cadence.

Repeat first interval.

Finish out the ride at a resting cadence.

I assume I am bouncing off my lactic threshold during the intervals, is this the idea behind this workout?  Should I be going harder?  

Thanks,

Chad