Looking for some advice on executing the cycling strength endurance session. The low rpm sets are within the L3b range which for me power is 163-210w HR 139-163 bpm.
When I’m doing the workout if I stick to the power range my HR doesn’t respond much to go above 139 (my L2 HR), maybe sneaking up to mid 140’s near to the end of the set and often I’m riding at a higher power output to get above L2 HR. If I ride at the higher end of L3 HR power output is closer to 300w.
I’m just wondering which is the best way to execute the workout - I’m doing them indoors on a smart trainer, if I ride within the power range and 40-60 rpm I don’t feel much muscular fatigue, if I ride at higher HR and corresponding higher power output then I can feel the fatigue but mindful I don’t want to over do the workout and affect the next days workouts?
I ride purely to power, cadence, and WR. I don’t have HR showing. I don’t reach the HR range either. My HR is lower than same power at my more natural cadence.
Lean into the heavy legs feeling, but repeatable is where I aim for.
“Lean into the heavy legs feeling, but repeatable is where I aim for.”
@MarcB
Sounds like you are aerobically fit. Have you tried to do a 20’ FT test to see where your zones fall?
HR and power are really great tools, some have great success just looking at those metrics. However, HR can vary with intrinsic stress, and all watts are not really the same: climb vs. flat vs. head wind vs. indoor vs. outdoor. Also, the power meter has lots of variation in the derived output as well. So it might not be the same in all conditions. The above quotation captures it really well in terms of the overall goal: heavy legs and repeatable.
Thanks @Phil and @amn2099 I was leaning toward higher power output to feel some benefit from the session. I haven’t done a 20 min test as I had a calf tear last October at the end of the season and 3 months off, assumed my levels would have dropped so off so I’ve been doing a couple of months steady before testing and planning training for the year.
Hey @MarcB
here’s a warm invite to join us for live workouts on Velocity.
Tuesdays 8:30am -CT Key sessions; Strength endurance, Race Pace, Over/Unders etc. with Me and Prof
Tuesdays 12pm CT - long HIIT sessions with @SimpleEnduranceCoach
Thursdays 8:30am CT - short HIIT sessions with me and @Prof
Come join us and learn how to do these sessions effectively. A little friendly competition is never far away in these sessions… These are fun and social sessions with mini physiology lessons from the Prof. Takes years out of trialing and error - and you get an opportunity to talk to us and other experienced Athletica users.
You can trial Velocity 14 days for free - if it is not for you, no problem.
If the timing doesn’t work, please suggest something else and we can see what we can do. These sessions are recorded and available for replay. You can also do all your Athletica workouts OnDemand on Velocity.
