10 minutes warm up + 4 minutes of intervals + 16 minutes warm down = 30 minsTotal work = 274 kj
Eight reps at 20 seconds on and 10 seconds off = 4 minutes of workTotal work = 98 kj
Notice the first two intervals I started easy, no need to go hard this early in the season. But to do these correctly, then it has to be an all out maximum effort.
Protocol I used below - interval wattage between 350 to 450 watts:
Warm up 10 minutes
10 - 10:20 interval 1
10:20 - 10:30 recovery
10:30 - 10:50 interval 2
10:50 - 11:00 recovery
11:00 - 11:20 interval 3
11:20 - 11:30 recovery
11:30 - 11:50 interval 4
11:50 - 12:00 recovery
12:00 - 12:20 interval 5
12:20 - 12:30 recovery
12:30 - 12:50 interval 6
12:50 - 13:00 recovery
13:00 - 13:20 interval 7
13:20 - 13:30 recovery
13:30 - 13:50 interval 8
13:50 - 14:00 recovery
14:00 - 30:00 warm down
30:00 - 35:00 gingerly get off the bike and puke, preferably in a sink. Typically you would spin easy for 1 minute before repeating the process. Right now one set is enough for me, since I don't have the base mileage and enough of that magic hormone - testosterone for recovery.
Here is more information on Tabata intervals which is used for general conditioning, these intervals can be applied to any type of exercise. It is basically 4 minutes (20 seconds on 10 seconds off with 1 minute of rest before repeating exercise.
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