Bike training in zones

[wemorgan]

I cycle indoors at the gym and do various interval sessions throughout the week: 5x5min, 4x10min, 2x20min, with rests equal to the interval periods.

A blog on TrainingPeaks recommends: link
5x5min @ 110%-119% lactate threshold heart rate (I don’t own a power meter)
4x10min @ 100%-107% LT-HR
2x20min @ 92%-95% LT-HR

Should these efforts be exhausting, or should I stick within the recommended LT-HR zones?
I assumed they were meant to be exhausting, but found myself unable to sustain 110% for 5x5min and found 95% for 2x20min too easy.

My training zones have ended up being:
5x5min @ 105% lactate threshold heart rate
4x10min @ 100% LT-HR
2x20min @ 97% LT-HR

Should I crack on as I am, or adjust the durations to make all intervals sessions exhausting?

Cheers.

Edited by wemorgan on Tuesday 2nd February 07:55

[upsidedownmark]

Problem with answering that is it depends on:

1) the accuracy of your LTHR
2) your definition of 'exhausting'

1) If you've just done the old '220 - age' or whatever, then your LTHR is bull****. Only way to determine is by testing.
also
1) I *do* have a power meter. On intervals it takes 2-3 minutes for my HR to stabilise at something representative. It will still be climbing slightly at the end of a 5 minute interval. (so use HR to calibrate your feel, and use feel for the short intervals)

For 2) I'd also have a look at RPE for the intervals. You should feel 'exhausted' after the workout, but the reps should not be 'to failure'. Rest intervals sound over long.

If you're comfy after 2x20, theres definitely something wrong; for the 5's, the first couple should feel 'easy', by the end you should feel like you're going to die. If I had to guess I'd say your lthr was too low, and you're trying too hard to get it to target fast in the short intervals.

Edited by upsidedownmark on Tuesday 2nd February 09:42

[wemorgan]

Cheers for the reply.

My heart rates zones are calculated using the Karvonen method, that use heart rate reserve. I've tested my running LT-HR before and subtracted a bit to convert to my cycling LT-HR.
As you suggest I think my resting periods might be too long for the 2x20min session. By rest, I don't mean stop, but return to zone 3.
And maybe I need to learn to suffer more pain in the 5x5min session.

Edited by wemorgan on Tuesday 2nd February 11:28

[upsidedownmark]

Rest interval is usually zone 1 or zone 2 - zone 3 is too punchy!

So long as the zones aren't based off some arbitrary age-based max, and use empirical data that's fine E.g. I have a (30 yo) mate who runs a half at an average of 200bpm. He's a definite outlier, but you get the idea.

I think I'd just use your running LTHR if you have a good number for that. There's only about 3bpm difference with the bike for me.

[wemorgan]

For info my zones for the various intervals are:

interval, zone, HR
5x5min, 5.0, 164
4x10min, 4.5, 157
2x20min, 4.2, 153

My general zones:
zone, HR
max, 178
5, 164
4, 150
3, 135
2, 123
1, 110
rest, 42

If I shortened my 2x20min rest periods my HR would only rise, becoming even closer to my 4x10min zone.
On a good day I might be able to increase my 5x5min zone, but only a bit.
With heart rate creep it's tough giving a constant HR for the intervals - a power meter is the better way, but just not an option on a gym bike, or at least not the ones I have access to.

Edited by wemorgan on Tuesday 2nd February 15:16