Comments on: Workout Wednesday – Power Intervals

By: alan bullock

alan bullock — Mon, 20 Jun 2011 23:14:40 +0000

I usually do these microbursts for 10mins not 5 – so going all out is quite difficult -
I dont know if they boost aerobic capacity as these are mostly anaerobic intervals. I have noticed they certainly give you more strength and power in the form of getting off the mark in RR’s but dont see the point for TT’s.
Im all for the new polarised model of training at above OBLA and training below LT1 (80/20) rule – I think too much training at threshold/sweetspot is really tiring.
So 5min intervals @ 110-120% FTP and do sprints and leadouts in other wo’s – the rest riding at easy pace.

By: Bob

Bob — Mon, 28 Feb 2011 17:48:16 +0000

I would use 150% of FTP for intervals in the 30-45 second range. A 15 second interval (or others shorter than 30 sec) I suggest closer to “all out.”

By: alan bullock

alan bullock — Wed, 01 Dec 2010 13:13:07 +0000

Looks a good WO – micro intervals also seem to boost aerobic fitness as well according to some circles and research – At what intensity do you do the on section for 15secs. I try 150% of FTP – so if ftp is 300w then 450w these are done at. Or do you mean absolutely flat out.