Saturday, January 24, 2009

Computrainer - Microintervals, 2kloop etc etc


Looking for some variety... and hopefully get a good workout. Trying Microintervals, aka 30-30.. 150% FTP (est VO2Max) for 30 seconds, then half that for 30 seconds, repeat... The ERG file I setup only had 11 repeats. I probably could have done more. Ended up doing two reps with a 10 minute cool down in between.


Then an hour+ of my 2k loop, 20 laps, most with the high cadence and low cadence drills.

Here is the original description (running oriented though) of the vVO2Max and 30-30 workouts. And here and here for some discussion on the wattage list.

The ERG file is quite simple:
[COURSE HEADER]
VERSION = 2
UNITS = ENGLISH
DESCRIPTION = Micro Intervals 330
FILE NAME = MicroIntervals330.erg
MINUTES     WATTS
[END COURSE HEADER]
[COURSE DATA]
0.0     100
1.0     150

3.0     150
4.0     180
5.0     150
6.0     180
7.0     150
8.0     180
9.0     150
10.0    165
10.0    330
10.5    330
10.5    165
11.0    165
11.0    330
11.5    330
11.5    165
12.0    165
12.0    330
12.5    330
12.5    165
13.0    165
13.0    330
13.5    330
13.5    165
14.0    165
14.0    330
14.5    330
14.5    165
15.0    165
15.0    330
15.5    330
15.5    165
16.0    165
16.0    330
16.5    330
16.5    165
17.0    165
17.0    330
17.5    330
17.5    165
18.0    165
18.0    330
18.5    330
18.5    165
19.0    165
19.0    330
19.5    330
19.5    165
20.0    165
20.0    330
20.5    330
20.5    165
25.0    165
25.0    150

[END COURSE DATA]






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