This was my third (and final) consecutive week of 20 second intervals. A summary of my efforts are below:

 

Week 1

Week 2

 

Week 3 (Today)

Interval #

Seconds

Watts

Seconds

Watts

Seconds

Watts

1

23

572

20

628

20

708

2

18

503

21

615

23

748

3

12

499

24

627

21

711

4

21

527

22

618

22

636

5

23

595

22

652

20

693

6

21

609

25

662

21

717

7

24

512

20

667

23

682

8

23

569

23

663

23

702

9

22

531

23

619

   

10

22

582

23

604

   

11

24

547

22

602

   

12

23

535

20

671

   

13

20

477

21

664

   

Mean

21

543

22

637

22

700

 

Today there were fewer intervals because it is a rest week. Rest weeks should consist of the same type of workouts and intensity, but a bit shorter.

Today I actually felt less ‘fresh’ than last week, but am pleased with the overall higher power output. I also set a new 20 second personal best at 759 watts (during interval #2). My previous best was 741 watts set on 9/15/2009.

Next week I will start doing 90 second intervals.

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