Question about workout: 30-30s in Winter Training Plan for Endurance MTB

[rtasker]

I have a question about the workout:

“Warm-up well and then do two sets of 10 x 60 seconds at 90% effort (9 on 1-10 RPE scale) or power L6 with 60-second HR zone 1 or power L1 spin recoveries. Rolling start, get to top end quickly. Spin for 10 minutes in HR zone 1 or power L1 between sets. Cool down easily and stretch.”

 

Here is a link to my workout – http://www.trainingpeaks.com/sw/CN462EB65AP3MU33SLA7IQUIUQ

 

I am not able to recover down to HR zone 1 in the 60 second recovery between each 60 s at 90%.  

 

Am I going to hard during the 60s?

 

Thanks,

Richard

[Lynda]

How hard are you pedaling in the 60 second rest period? Can you pedal more easily during your rest period to allow your HR to drop further and more quickly?

Lynda

[rtasker]

Just spinning very lightly. I don't think my heart rate would drop more if I stopped pedaling.

 

Richard

[Lynda]

It is ok for your HR not to drop to zone 1 between these intervals so long as you are spinning very lightly during the recovery intervals and you are pushing at a 90% (not 100%) effort during the work interval. 

Your power meter should show the same average watts for every interval or speed chart should show each interval at the same speed (provided you are on a trainer or repeating the same section of road outside). Looking at your chart you overpaced the first 4 work intervals then nailed the rest of the workout. I recommend dialing back the first 4 intervals next time.

Lynda

[rtasker]

Thanks for the feedback.

 

Richard

[Author]

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