This week in Baltimore we had record high temperatures- reaching 70°F yesterday. So I needed to get out on the roads and do some bicycle riding. The 20 min interval session of 8 seconds of work, 12 seconds of recovery works well indoors on a trainer. I was faced with how to push the intensity in a similar way on the bike.
On a quiet stretch of road, I was able to keep an eye on the elapsed time readout of the Garmin 305, but it’s not a reasonable way to ride. Eventually, I figured out that it was about 12 full pedal strokes in 8 seconds, so I pushed for 12 and then let up. On a short ride, I got into a rhythm of pushing 12, resting for about the same, driving my heart rate up to the same zone that I did on the trainer for a 20 minute session. On a longer ride, I just threw in 8 second intervals keep my heart rate up during a longer 90 minute extensive ride.