komura intervals

After a rest day is a good time for intervals.

3 climbs of Komura Pass today.

• Climb 1: 40 s hard / 80 s easy x 7

In the saddle. A heavyish gear. Only time on the computer's display.

• Climb 2: 140~170 HR crisscross x 5

In the saddle. The first interval is always the hardest. It's a long hard effort to get the HR up. About 3 mins. After that it's 40 to 50s to raise it 30 beats.

• Climb 3: SFR (50 × 19,17)

SFR is best saved till last. Aim for 40 to 50 rpm. Concentrate on the effort. Use all the muscles to grind it out...

Wednesday: rest day

Thursday's training: Road (62 km, 850 m climbing)