Bike 90 mins trainer zone 1/2 at 135 to 150 watts, HR 125. Included 3x30 sec high cadence intervals at 110-115 rpms, at 320 to 330 watts (HR climbed to 149, but interval was over before it could really get very high).
Also included 4x3 min intervals (w/equal recovery) at 220 to 230 watts:
1st - 220 to 230 at 85-90 rpms, HR 152-153
2nd - 220 to 230 at 70-75 rpms, HR 152-153
3rd - 220 to 230 at 90-95 rpms, HR 153-155
4th - 220 to 230 at 90-95 rpms, HR 154-155
I really feel like these efforts on the trainer feel more like 240 to 250 when I am outside...anyways, definitely feeling the last minute of the last two intervals. 90 min trainer rides are really solid training efforts for me right now...especially throwing in a few intervals. I notice a transition happening on the bike with my HR between 148 to 152...big difference in terms of perceived effort at HR < 148 vs. HR above 148. Just FYI, HR in low 150's is just slightly below HIM effort.
Lactic Threshold HR on the bike is 164-168...Didn't have power meter when I did this test 2 years ago...
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