2. How many reps I should do, when to stop?
| Intervals | Average Drop in Power |
|---|---|
| 20 min. | 3 – 5 % |
| 10 min. | 4 – 6 % |
| 5 min. | 5 – 7 % |
| 3 min. | 8 – 9 % |
| 2 min. | 10 – 12 % |
| 1 min. | 10 – 12 % |
| 30 sec. | 12 – 15 % |
| 15 sec. | Peak power drops by 15 – 20 %; average power for interval drops by ~ 15 %. |
Note: The percentage drop in average watts is based on the number of watts achieved in the third effort. For example, when doing 5-minute intervals, a rider is ready for a rest when his or her average watts for an interval are 5-7 percent lower than they were for the third effort.
Hunter Allen and Andrew Coggan. (2010) Training and racing with the power meter. Boulder, CO, pp. 74.
2.1 When to stop intervals?
“An athlete should do the least amount of the most specific training that brings continual improvement”.
But how many times should I repeat intervals? And what is the number where I should rest after?
For example, if you are doing your maximum power intervals and your session is 10 x 15 s max effort.
1. 1327 W
2. 1278 W
3. 1250 W – this is number where you should start your counting.
4. 1245 W
5. 1198 W
6. 1145 W
7. 1101 W
8. 1050 W – you should stop after this interval because of it less than 85 % of the third interval! 1250 – 15 % = 1062.5 W
9. 1016 W
10. 981 W
9th and 10th interval it was too much. It is not enough incentive for max power intervals. The best way is to do just 7 intervals and always be right under your limits, but it is very hard to find this point.
Another example when you are doing your 5 min Threshold-VO2 max uphills and asking when to stop intervals?
1. 362 W
2. 356 W
3. 350 W
4. 335 W
5. 320 W – you should stop after this interval because of it less than 93 % of the third interval! 350 – 7 % = 325.5 W
6. 310 W
If you can’t handle even 3 intervals in a set, and you feel really tired you should lower the training load.
2.2 What if I do not have a power meter?
Not everyone uses a power meter, so how to count your intervals? If you are doing your 5 min Threshold-VO2 max uphills, it is easy firstly take a distance to ride, like 2 km uphill and repeat it with counting time. For example.
1. 3:50 min
2. 3:55 min
3. 4:02 min
4. 4:12 min
5. 4:21 min – you should stop after this interval because of it more than 107% of the third interval! 4:02 + 7% = 4:21 min
6. 4:45 min
We add 7% when we count “time”.
If you can’t handle even 3 intervals in a set, and you feel really tired you should lower the training intensity.