What if you Want to Set A PR? > 자유게시판

Early within the season, begin with two or three cruise intervals of 10 to 20 minutes in this zone, with full recovery between every interval. Gradually enhance the quantity and Healthy Flow Blood duration of the intervals. Later in the season, go for tempo rides of two to 3 hours in this zone, Healthy Flow Blood formula building up to a century or extra at this pace. Sub-anaerobic workouts at 95-100% of your AT. These workouts will improve your AT, i.e., assist you to go quicker with out going anaerobic. If you possibly can sustain 150 bpm for 30 minutes, after a number of months of this training, your AT might enhance to 155 or healthy flow blood formula 160 bpm. After at least a month of threshold workouts (85-90% of AT), you're ready to do intensive intervals. Begin with two intervals of eight to 10 minutes at 95 - 100% of your AT, healthy flow blood formula with full restoration in between every interval. Gradually enhance the duration and variety of the intervals.