Twilkes
Guru
I have a 5 mile each way commute, five days a week, the route and speed chart below gives a pretty good indication of where there is a good clear run and where there are traffic lights, so a mix of long and short sections. I’m looking to take more advantage of it in terms of interval training and improving strength and fitness but I’ve honestly never done anything like that before so looking for guidance on how I could introduce it onto this route.
How long should an interval be, and what kind of effort is involved to make it worthwhile? How many repetitions?
Should it cover both grinding and spinning or is it best to weight towards one of them? My usual cadence is 80-90 so somewhere in the middle, but I feel I could work on the lower end to improve my hill climbing a bit more, I tend to change down a gear as soon as there’s a bit of resistance on the pedals.
https://www.strava.com/activities/2921254056/analysis
How long should an interval be, and what kind of effort is involved to make it worthwhile? How many repetitions?
Should it cover both grinding and spinning or is it best to weight towards one of them? My usual cadence is 80-90 so somewhere in the middle, but I feel I could work on the lower end to improve my hill climbing a bit more, I tend to change down a gear as soon as there’s a bit of resistance on the pedals.
https://www.strava.com/activities/2921254056/analysis