3x20min LT Intervals
I’ve done a lot of 20 minute intervals over the years, yet I keep coming back for more each time that I’m looking to improve my sustainable power output. Why endure the torment of such intervals? They honestly work and having a higher threshold power is always helpful! Tucson’s Catalina Highway has been my favorite venue for such intervals in recent years, thanks to the relatively consistent five percent uphill grade. When starting a block of threshold training I’ll typically go at 88-92% of my Functional Threshold Power for the intervals (SubLT), trying to keep each rep consistent or a little stronger than the previous. As I put in the time and adapt to the rigors of the workout I’ll bump up the intensity accordingly. After several weeks I can usually complete them closer to 100% of FTP. Near the end of such a training block I’m typically due for another field test.
I typically go for two of these workouts per week, often on consecutive days. Three reps are sure to provide a sufficient overload (60 minutes of threshold work), and on occasion a 2×20 (40 minutes of threshold work) version will suffice. With either option steady pacing is critical and if ever one interval comes out stronger I’m sure to make it the final one. The ride to the base of the mountain takes a little less than an hour and the return home is closer to 50 minutes, so with the intervals done in the middle of the ride I end up with a total ride time of about 3.5 hours and a TSS of 200-220. It’s a sizeable workout, but always rewarding to push through the burn in order to maintain the intensity. The mental games are relentless as I break down each 20 minute drill, trying to embrace the burn rather than back away from it. Going back to the same stretch of road is a great way to test and retest while further adapting to such training stress. As long as I can continue getting stronger the LT Intervals are all worth the while.
If you’re not familiar with FTP, TSS, or some of the other metrics associated with training with power, be sure to check out the Power 411from TrainingPeaks.