{"id":3133,"date":"2009-11-28T16:16:45","date_gmt":"2009-11-28T16:16:45","guid":{"rendered":"http:\/\/www.alananna.co.uk\/blog\/?p=3133"},"modified":"2020-09-17T11:52:26","modified_gmt":"2020-09-17T10:52:26","slug":"interval-training-on-tacx-flow-turbo-trainer","status":"publish","type":"post","link":"https:\/\/www.alananna.co.uk\/blog\/2009\/11\/interval-training-on-tacx-flow-turbo-trainer\/","title":{"rendered":"Interval Training on Tacx Flow Turbo trainer"},"content":{"rendered":"<p>I&#8217;m feeling a little fitter at last so thought I would have a go at a proper interval session on the turbo trainer this morning.<\/p>\n<p>I had some sample workouts from Jon following my various <a href=\"https:\/\/www.alananna.co.uk\/blog\/2009\/being-a-sports-and-exercise-science-lab-rat\/\">fitness tests and lab rat sessions<\/a> at the Sports and Exercise Science Department in the University so had something to aim for. The calibration between the machines at the labs and my <a href=\"https:\/\/www.alananna.co.uk\/blog\/2009\/tacx-flow-turbo-trainer-review\/\">Tacx Flow Turbo Trainer<\/a> isn&#8217;t perfect so I made some adjustments to the sessions and gave it a go.<\/p>\n<p>The first of the sessions was to do 1 minute hard followed by 1 minute recovery. The hard efforts were supposed to be at 390 Watts based on my Critical Power Output and the recovery was at 100 Watts. I didn&#8217;t think I&#8217;d be able to do that on my turbo trainer so adjusted it so that the hard efforts were at 320 Watts.<\/p>\n<p>The first of the 7 hard efforts felt quite difficult, number 2 and 3 felt OK, number 4 started to hurt a little, number 5 was hard, but I was getting close to the end, number 6 was really hard (and I hated Jon while I was doing it) but there was only 1 more to go. Number 7 was difficult but as it was the last one felt OK. I probably could up the wattage a little, I&#8217;m not sure if I could do it at 350 Watts but I might give it a go next time. Cadence was kept at around 100 RPM throughout.<\/p>\n<p>Looking at my heart rate for the session though it was pretty much perfect. The hard efforts all peaked at between 85% and 90% of my maximum Heart Rate and recovery was steady.<\/p>\n<p>As you can see from the graph below, the first repetition, although it felt hard only got my heart rate up to 146bpm, then this gradually increased throughout the set.<\/p>\n<ul>\n<li>154bpm for rep 2,<\/li>\n<li>155bpm for set 3,<\/li>\n<li>156bpm for set 4,<\/li>\n<li>159bpm for set 5,<\/li>\n<li>165bpm for set 6 and<\/li>\n<li>162bpm for set 7.<\/li>\n<\/ul>\n<p>The graph is almost pretty!<\/p>\n<div id=\"attachment_3134\" style=\"width: 410px\" class=\"wp-caption aligncenter\"><a title=\"Interval Session Heart Rate\" href=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/11\/interval_session.jpg\" rel=\"lightbox\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-3134\" class=\"size-medium wp-image-3134 \" title=\"interval_session\" src=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/11\/interval_session-400x139.jpg\" alt=\"Interval Session Heart Rate\" width=\"400\" height=\"139\" srcset=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/11\/interval_session-400x139.jpg 400w, https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/11\/interval_session-120x41.jpg 120w, https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/11\/interval_session.jpg 1024w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><p id=\"caption-attachment-3134\" class=\"wp-caption-text\">Interval Session Heart Rate<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>I&#8217;m feeling a little fitter at last so thought I would have a go at a proper interval session on the turbo trainer this morning. I had some sample workouts from Jon following my various fitness tests and lab rat sessions at the Sports and Exercise Science Department in the University so had something to&#46;&#46;&#46;<\/p>\n","protected":false},"author":1312,"featured_media":3134,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[48,17,5],"tags":[1511,44,256,54,1468,249],"class_list":["post-3133","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-mtb","category-technology","tag-fitness","tag-heart-rate","tag-tacx-flow","tag-training","tag-triathlon-training","tag-turbo-trainer"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Interval Training on Tacx Flow Turbo trainer - A Simple Life of Luxury<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.alananna.co.uk\/blog\/2009\/11\/interval-training-on-tacx-flow-turbo-trainer\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Interval Training on Tacx Flow Turbo trainer - A Simple Life of Luxury\" \/>\n<meta property=\"og:description\" content=\"I&#8217;m feeling a little fitter at last so thought I would have a go at a proper interval session on the turbo trainer this morning. I had some sample workouts from Jon following my various fitness tests and lab rat sessions at the Sports and Exercise Science Department in the University so had something to&#046;&#046;&#046;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.alananna.co.uk\/blog\/2009\/11\/interval-training-on-tacx-flow-turbo-trainer\/\" \/>\n<meta property=\"og:site_name\" content=\"A Simple Life of Luxury\" \/>\n<meta property=\"article:publisher\" content=\"http:\/\/www.facebook.com\/justal\/\" \/>\n<meta property=\"article:author\" content=\"http:\/\/www.facebook.com\/justal\/\" \/>\n<meta property=\"article:published_time\" content=\"2009-11-28T16:16:45+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-09-17T10:52:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/11\/interval_session.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"356\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Alan Cole\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@justalcole\" \/>\n<meta name=\"twitter:site\" content=\"@justalcole\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Alan Cole\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/2009\\\/11\\\/interval-training-on-tacx-flow-turbo-trainer\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/2009\\\/11\\\/interval-training-on-tacx-flow-turbo-trainer\\\/\"},\"author\":{\"name\":\"Alan Cole\",\"@id\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/#\\\/schema\\\/person\\\/45ecde6c89b31a9e21f97fdde4c21372\"},\"headline\":\"Interval Training on Tacx Flow Turbo trainer\",\"datePublished\":\"2009-11-28T16:16:45+00:00\",\"dateModified\":\"2020-09-17T10:52:26+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/2009\\\/11\\\/interval-training-on-tacx-flow-turbo-trainer\\\/\"},\"wordCount\":349,\"commentCount\":1,\"publisher\":{\"@id\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/#\\\/schema\\\/person\\\/45ecde6c89b31a9e21f97fdde4c21372\"},\"image\":{\"@id\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/2009\\\/11\\\/interval-training-on-tacx-flow-turbo-trainer\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/wp-content\\\/uploads\\\/2009\\\/11\\\/interval_session.jpg\",\"keywords\":[\"Fitness\",\"Heart Rate\",\"Tacx Flow\",\"Training\",\"Triathlon Training\",\"Turbo Trainer\"],\"articleSection\":[\"Fitness\",\"MTB\",\"Technology\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/2009\\\/11\\\/interval-training-on-tacx-flow-turbo-trainer\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/2009\\\/11\\\/interval-training-on-tacx-flow-turbo-trainer\\\/\",\"url\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/2009\\\/11\\\/interval-training-on-tacx-flow-turbo-trainer\\\/\",\"name\":\"Interval Training on Tacx Flow Turbo trainer - 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