How to integrate HIIT into daily wworkouts

[CharleCarroll]

I try to workout 60 minutes a day. So in a week I average somewhere around 420 minutes total workout time, most of which is spent in aerobic zones and rarely exceeds 90% of my FTP. I am experimenting, however, with integrating High Intensity Intervals into the total weekly workout minutes. For example 6 x 1:00 / 1:00r ≥150% of my FTP. In a week three such workouts would come to 18 minutes of high intensity effort, which is a mere 4% of my weekly workout time. Is this not ambitious enough? Or too ambitious?

/Charles

[jamesg]

There are some a fast track schedules with HIIT here:

http://3.8.144.21/training/interactive

[CaseyClarke]

I try to workout 60 minutes a day. So in a week I average somewhere around 420 minutes total workout time, most of which is spent in aerobic zones and rarely exceeds 90% of my FTP. I am experimenting, however, with integrating High Intensity Intervals into the total weekly workout minutes. For example 6 x 1:00 / 1:00r ≥150% of my FTP. In a week three such workouts would come to 18 minutes of high intensity effort, which is a mere 4% of my weekly workout time. Is this not ambitious enough? Or too ambitious?

/Charles

Fartlek. They make up 75% of my BikeErg workouts. You can integrate that 6 x 1:00 into a steady 60 minute workout by using Intervals: Variable and programming it as 9/1/9/1/9/1 etc etc all with zero rests. Ride the 9 minute sections at upper zone 2 (~75% of FTP) and blast the minute sections at upwards of 150% of FTP.

Join the Facebook BikeErg page for workout ideas. I have dozens of similar types of Fartlek workouts posted there.

[CharleCarroll]

Fartlek. They make up 75% of my BikeErg workouts. You can integrate that 6 x 1:00 into a steady 60 minute workout by using Intervals: Variable and programming it as 9/1/9/1/9/1 etc etc all with zero rests. Ride the 9 minute sections at upper zone 2 (~75% of FTP) and blast the minute sections at upwards of 150% of FTP.

Join the Facebook BikeErg page for workout ideas. I have dozens of similar types of Fartlek workouts posted there.

Of course! I have been doing Fartlek Training without actually thinking about it. That should tell you how new cycling is to me. All my workouts for the past 22 years have either been on an erg or on-water. It has only been in the past few months, since I acquired an ErgBike, that I had even heard of the term Functional Threshold Power (FTP).

I try daily to row 12,000m or cycle 24,000m. After my last surgery I replaced an old Model C with a Dynamic Indoor Rower. For the past three years the rowing has been steady state and focused exclusively on movement competence.

For the past 4 months on the ErgBike I have been skipping about through all 7 Zones in Andy Coggan's Power Profiling Chart. The bulk of my training, however, rarely exceeds 90% FTP.

Lately I have been trying to be more methodical about integrating High Intensity Intervals into the total weekly workout minutes. For example, 50 minutes skipping about Zones 1 through 4, then finishing with 6 x 1:00 at 150% FTP / 1:00 rest ≤55% FTP. Now, having read your post, I realize that I have also been incorporating a few High Intensity Intervals into daily workouts all along. So I thank you for your post. It is certainly reassuring.

As for the Facebook BikeErg Page ... well, I just don't know. I gave up my Facebook Account years ago after some disparaging remarks Zuckerberg made about Facebook Users. I know I miss a lot, but ...

Thanks again,

/Charles