Tonight's scheduled workout was Power Intervals by Carmichael Training Systems (CTS). That workout just kicked my butt. My legs are fried. It's so hard to gauge where I'm at because this morning I swam a few laps and played basketball so my legs were tired right from the start. Well, here are my stats from tonight's workout:
Total Time: 57:13:10
Total Distance (was on a trainer): 10.68 miles
Average HR: 130bpm Max HR: 166bpm
Average cadence: 86rpms Calories: 882 Average Speed: 11.2 mph
HR Zone 1: 32:11
HR Zone 2: 6:02
HR Zone 3: 4:04
HR Zone 4: 13:32
HR Zone 5: 0:00 I have a VERY difficult time getting anaerobic on a trainer.
22 minutes of the workout was interval times (non-recovery times), thus I spent around 61% of my time in HR Zone 4. For my intervals to be effective, I need to get this percentage much higher, which is much easier when on the road or a trail.
Well, tonight's workout is done. Goodnight.
I noticed that the work intervals were pretty short for your power intervals workout. This may explain why your heart rate didn't get up into zone 5. Since HR lags effort, on a short interval, you may never see it go into zone 5, even though you're at the correct intensity. This is where training with power is nice.
ReplyDeleteIf you know the speed/resistance curve of your trainer, you can calculate power based on speed. At least, it gives a decent estimate. I know Kurt Kinetic publishes this for their trainers, I'm not sure about other companies.
I use a cheap Nashbar Magnetic trainer, which actually works great for a $100 trainer. Very quiet. Only issue is that the resistance isn't as strong as it could be.
ReplyDeleteI think the power interval workout would be more effective with shorter recovery between intervals, thus not allowing the HR to drop as far. Increase the intervals puts more emphasis on muscular endurance than true power workouts. At least that's what I'm told. I guess I could keep it the same and try to max out the resistence, but I may need a new trainer for that. That would definitly put emphasis on power and shoot up my HR zone.
Thanks for feedback.