Time for a bit more higher intensity work and in my schedule was a shorter version of the Hour of Power, the 30 minutes of power. Much of the 30 minutes was ridden at about 265-270W and every 3 minutes there was a surge up to about 350W lasting about 30 seconds, simulating group riding. There are no recovery periods in the session so you have to "recover" whilst riding at and above sweet spot intensity which is beneficial, but not comfortable.
The session went fine and for the 30 minute "effort on" section I averaged 274W with an average HR of 154BPM which I was happy with. Average HR would of course have been higher had the session been a 45 or 60 minute session.
Lots more of these to come as the Winter Plan rolls on.
ATL: 63 CTL: 68.4 TSB: 5.2
[Uploaded 17/12/2009 20:27:45]