Oversimplifying a bit, but I do 3 basic kinds of intervals:
- sprints – doing a true "max" effort you can only maintain for 30 sec or less, usually 15-20 sec’s before your legs give out involuntarily. If you can go longer than that, you’re not really going max. Recover (coast, pedal super easy) for 30 secs, repeat. You won’t be able to do many. These are proven to have the best impact on VO2 Max.
- "threshold" intervals: Do 3-5 minutes at the max steady state pace that you can hold for that time frame. At first it’ll be hard to find the right pace but over time you’ll discover exactly how hard you can go. Recover till your pulse/legs/breathing returns to about 60-70% max hr (go by feel not by the numbers) and repeat.
The idea here is you’re working just above your threshold until you can’t hold it any more, then recover to flush the hurt out of the muscles a bit, and repeat.
- "tempo" intervals: do 20 minutes at the max steady state pace for that time frame. It’ll be a notch or 2 below the threshold intervals, the idea is you’re right at or barely under your threshold.
Also if you’re new to cycling be sure to get a proper fit, learn to use the gears correctly to maintain good cadence. Many runners like to have a cadence that’s equal to their running stride rate.
At this point you may be familiarized with HR monitors, so check the Presicion Heart Rate Training book by Edmund Burke. As a runner it has many tips for improving your VO2 max during running and cycling training programs. Keep in mind that everyones training is different. What works for me may not work for you. What I mean is that anyone can give advice on developing lactate threshold, but almost none will go accordingly to your specific goals.
I was suggest spin class, too! I am a spin and pilates instructor and I would highly recommend doing these classes! I suggest doing different activities also- it is very easy to become less motivated in the winter months. Switch things up and try new activities too. You said you are runner, and I recommend you looking into possible purchasing a road bike. Cycling has improved my lung capacity, strength etc… over the past couple of years (especially notice this when running).
How To Choose A Road Bike
AddThis How to Choose a Road Bike If you’re considering purchasing a new road bike, or just studying up on the subject for future reference, there are basically three things to know about road bikes: frame materials, frame geometry, and components.
Mountain Biking Tips
Learn how to master mountain biking with tips to improve your riding
To answer the specific question: intervals.
Oversimplifying a bit, but I do 3 basic kinds of intervals:
- sprints – doing a true "max" effort you can only maintain for 30 sec or less, usually 15-20 sec’s before your legs give out involuntarily. If you can go longer than that, you’re not really going max. Recover (coast, pedal super easy) for 30 secs, repeat. You won’t be able to do many. These are proven to have the best impact on VO2 Max.
- "threshold" intervals: Do 3-5 minutes at the max steady state pace that you can hold for that time frame. At first it’ll be hard to find the right pace but over time you’ll discover exactly how hard you can go. Recover till your pulse/legs/breathing returns to about 60-70% max hr (go by feel not by the numbers) and repeat.
The idea here is you’re working just above your threshold until you can’t hold it any more, then recover to flush the hurt out of the muscles a bit, and repeat.
- "tempo" intervals: do 20 minutes at the max steady state pace for that time frame. It’ll be a notch or 2 below the threshold intervals, the idea is you’re right at or barely under your threshold.
Also if you’re new to cycling be sure to get a proper fit, learn to use the gears correctly to maintain good cadence. Many runners like to have a cadence that’s equal to their running stride rate.
Good luck
Scott
At this point you may be familiarized with HR monitors, so check the Presicion Heart Rate Training book by Edmund Burke. As a runner it has many tips for improving your VO2 max during running and cycling training programs. Keep in mind that everyones training is different. What works for me may not work for you. What I mean is that anyone can give advice on developing lactate threshold, but almost none will go accordingly to your specific goals.
Spinning classes or an indoor trainer with Spinervals (or similar) videos. They hurt, no question, but they work VERY well!
I was suggest spin class, too! I am a spin and pilates instructor and I would highly recommend doing these classes! I suggest doing different activities also- it is very easy to become less motivated in the winter months. Switch things up and try new activities too. You said you are runner, and I recommend you looking into possible purchasing a road bike. Cycling has improved my lung capacity, strength etc… over the past couple of years (especially notice this when running).