Big enough intervals?

[kellyf]

Hi guys,

Just wondering of the spacing of evrybodies intensities when they are on the treadmill, stepper, bike etc..

For example, when im running my intervals go as follows my 5 is at 5.0km/h > 6 is at 6.5km/h > 7 is at 8.0km/h > 8 is at 9.5km/h and 9 is at 11.0km/h and max all out 10 is at 13.0km/h.

Does everybody think im doing enough of a jump at each interval?

Thanks!

[Dulish]

If you are reaching an 8 - 9 at the end of your intervals and a 10 on the last one, then you're fine. As you get more fit, you will be able to have a larger disparity between your 5-6 and your 8-9-10.

For instance, when I started a month ago doing the intervals on the step mill (the one that looks like an escalator) I started at 3 and went up to 9 for my 8 - 9 and to 10 for my 10 (I do traditional up and down intervals, not BFL intervals). Now, a month later, I start at 4 and go to 11 or 12 for my 8 - 9 and 13 - 14 for my 10.

I'm sure it will keep changing as I improve my cv fitness.

[Marc]

My 5 is 8km/h, 6 is 9km/h, 7 is 10km/h, 8 is 11km/h, 9 is 12km/h and 10 is 15km/h.

Sometimes my 9 is up to 15km/h........... as long as my 9 and 10 really ramps up my heart rate im good. Heart rate above 90% of max!!!!!!

[Chris]

I find that in each cardio session, as the length of the session increases I'm able to go faster at the same intensity. For example, my first ramp up to level 9 might only get me to 6 mph, but on my next interval I may get up to 7 mph.. by the time I'm finished working out, my 10 is much faster than it would have been if I'd gone for 10 straight out of the gate... but I almost always go back to walking at roughly 3.5 mph to cool down and reset my heart rate between intervals. I guess my point is, I agree with Dulish on this one

[kellyf]

thanks guys

[gandalf]

Originally Posted by kellyf

Hi guys,

Just wondering of the spacing of evrybodies intensities when they are on the treadmill, stepper, bike etc..

For example, when im running my intervals go as follows my 5 is at 5.0km/h > 6 is at 6.5km/h > 7 is at 8.0km/h > 8 is at 9.5km/h and 9 is at 11.0km/h and max all out 10 is at 13.0km/h.

Does everybody think im doing enough of a jump at each interval?

Thanks!

Only you can etll that Kelly. Does your 'level 9 effort' feel like a level 9 effort? If so then you have it nailed. As the others said, you'll naturally increase as you progress.

You sound like you are doing great though. Seriously

[FFNZ]

Originally Posted by Chris

That thing is fun! I had it running in the background and forgot about it. I'm looking forward to the next chirp and I'm just sitting here... Maybe I'll try it running (like I'm supposed to). Thanks!

Hmm, just out of curiosity... you talking about that timing track?

Anyway - on topic! Kellyf, your 9 and10 is yours! Own it

What ever you feel takes you to your max is what it is.

I've found it easy sitting 'comfortable' and could probably do more. I start on 10, and pretty much increase by 1km each interval - but on my 3rd interval, find I do increase by more - maybe 1.3km or more.

My 10 though is where I go all out. So far my max speed has been 19km, but I'm really keen to try get to 20km before my first challenge is up!