12 x 1 Minute Intervals

Here's a graph from a ride I did on Wednesday morning. I'm trying to prep myself for master's nationals so, I did some one minute intervals on the road. I rode a big loop from my house, and the plan was to do 12 x 1 minute with 3 minutes rest between intervals. Some of the rests were longer, so that I could use uphills for the intervals when possible. My goal was to ride at 150% of FTP, but that wasn't too hard, so I really kicked up the pace for the last few, hitting a peak 1 minute of 560 watts on the last one.

It's amazing how much 12 minutes really hard, can jack up the VI and IF of a ride. The VI was 1.37 and the IF was .908 despite spending 90 of the 102 minutes total ride time riding easy.

It seemed kind of weird having this be my only hard workout of the week, but I just wasn't recovered enough to train on Tuesday, and I need to rest on Thursday and Friday, to take on a big race weekend in NC that will comprise of back to back 80 mile RR's.