Hill Intervals

[multisportscott]

Hi there, I'm following the 100km finisher Plan, I am about to start week 7. Day 2 calls for the following:

Hill intervals. Warm-up for 20 – 30 minutes. Then do 4 x 3 minutes uphill to heart rate zone 5 or in power L5 with 3 minute recoveries in heart rate zone 1 or power L1 between each interval cruising back down the hill. Check this Training Intensity Guidelines Doc: href=//lwcoaching.com/?p=132   to ensure you are riding at the correct intensity during these intervals.

My question is, the workout description says “4 x 3 minutes uphill to heart rate zone 5″, should I build through the interval to reach HRZ5 by the end OR should the whole 3 minutes be at HRZ5?

Also,I checked the Training Intensity Guidelines Doc as instructed but the document has TWO zone 5's, a and b. I assume HRZ5 mentioned above is actually 5b in the document?

 

Thanks in advance, Scott in NZ

[Lynda]

Scott,

Start your interval timer as soon as you get on the gas. Heart rate has a time lag in its response to increased power to the pedals.

On the first interval this time lag may be about a minute thus your 3 minute interval HR profile will look something like this: 3min = 1 min allowing HR to rise into zone 5 then 2 mins holding steady in zone 5.

On subsequent intervals, as you are more deeply warmed up, your HR will rise more quickly. On the third interval it will likely take only 30-45 seconds to rise to zone 5 thus this interval HR profile will look something like this: 3min = 30-45 secs allowing HR to rise into zone 5 then 2:15 – 2:30 mins holding steady in zone 5.

Don't worry if you are in HR zone 5a or 5b. Anywhere in zone 5 nails the target intensity. Zone 5a is a great place to settle out and don't force it up into 5b, but it is ok if 5b feels manageable. When you are fresh, HR will be zoomy and 5b is good and when you are carrying training fatigue 5a is where your HR will fall. 

Cheers,

Lynda

[Author]

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