I wasn't sure what type of session to do today. A blog post I occasionally get suggested a few types of sessions; They are based around 2 intensity markers turn point 1 = 80%MHR and turn point 2 = 90%MHR they have lots of different names but I thought i'd give it a go.
1. Threshold - 10-20 intervals as 3min effort on 2min recovery at "turn point 2"
2. Threshold - 40min continuously as 2min above TP2 and 3min below
3. Tempo - 1-2 hours at TP1
I chose the first session and did 10 intervals. I had to drop the wattage as they went on to keep the heart rate from going too high.
300, 300, 295, 290, 290, 290, 285, 285, 280, 275
I calculated my 90 & 80% based on my maximum heart rate being 212-Age = 172
TP2 for me should be 154bpm - It was interesting to see that I could keep good form at this level. Next time I think i'll keep it around 285 and do more sets? The principle with all this is to get a good training effect but not at the expense of recovery taking too long so that's what I be looking at over the next few days.