Last week, on 6/1/2011, I did this same workout. Read that post here. It consisted of a 15 minute warm up and cool down, with 6 intervals of about 12+ minutes each. The intervals were structured along a 5 mile stretch of road on East Miramar, so I don’t really concern myself with the length of the interval. During the turn around at each end of the road I take a short rest where I take a drink of water. Last week I tried to keep my power above 270 watts, so today I tried to keep it above 280 watts. Also, I every 3 minutes I did a 15 second surge of about 500 watts. The cumulative time for the 6 intervals was about 1 hour 15 minutes. Here is a comparison of the two workouts.

Interval

6/1 NP

6/9 NP

Interval #1

284

313

Interval #2

288

299

Interval #3

291

306

Interval #4

284

303

Interval #5

286

301

Interval #6

297

309

NP – Normalized Power

I felt like I was fading during the last 3 intervals, but that is where the workout really counts. I went for it during the last interval because I only had a cool down after that.

The power distribution for today’s ride is below:

Last week’s ride power distribution:

The profile looks similar, but note there is much more zone 5 and 6 due to the 15 second surges I was doing today.

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