did a 28/10/0 last night and noticed significant improvement vs. this same workout from last month.

last month my hr was all over the place and i was constantly working up/down a cog or two to keep my self in range. basically, i would go up 2 cogs for the mid-range interval, have to shift back down one halfway through to keep from overshooting my hr, then drop down 2 at the end of the interval to recover. and then when i did recover it would undershoot and i would then go back up one more gear to get back in the light range. then i would hold there until the start of the next interval and repeat it all over again. by the end of the workout, i was just all over the place. augh!

last night, it was much more controlled. i was able to go up 2 cogs for the interval hold it there for the whole 2-3 minutes, then drop back down two to recover and repeat. and it’s amazing now how fast my hr recovers when i back off the intensity.

ya gotta love progress!

i did the 30/15/0 last night and just tore it up. probably my best ride so far this year. split the 15 minutes up into 5 x 3 min intervals with 3 minutes of light in between. my legs are feeling it this morning, but its that tired kind of feeling, not soreness, that just lets you know you really hit it.