Interval Training on the Airdyne
From time to time I like to post some of the interval workouts I do. One thing that amazes me is how hard it is to improve once you hit a certain point.
Workout 1 4x 1 mi Big Fan
Work Rest
2:42 1:00
2:41 1:20
2:42 1:40
2:42
Workout 2 4 x1 mi. Big Fan
2:40 1:20
2:39 1:40
2:40 2:00
2:39
All rest were to get my heart rate down to 110 beats per minute. I usually do this about once per week and do 8 x.5 miles another day. In addition I try to do one 5 mile ride and one 7 mile ride.
1/29/12
5 mi 13:26 Big Fan
Michael Boyle's Strengthcoach.com Blog 
February 4, 2012 at 10:17 am
My best on the 5 mile is 12:06, but normally when I do one for time, it’s closer to the 12:16-12:26 range. That’s on a small fan, and I think they run a little “faster” than the big fan. My best 10 mile is around 25:06.
February 4, 2012 at 7:23 am
I think our best ever is 11:58 so you are a pretty cyclist.
February 4, 2012 at 7:05 am
That was 11:26 for 5 miles. I am not trying to come across as an internet-tough-guy. I am an average cyclist. I have been cycling for 25 years and learned how to suffer. The “cycling snobs” I know sneer at things like spin bikes and airdynes. I try everything I hear about (I studied exercise physiology at Umass Lowell).
What do the guys at MBSC or B.U. do for 5 miles? or anyone else?
February 4, 2012 at 6:42 am
I think he meant 11:26?
February 4, 2012 at 6:41 am
You are the man
February 4, 2012 at 6:27 am
5:26 for five miles?
February 4, 2012 at 6:12 am
Large fan. I’m the cyclist guy who uses a regular cycling seat. I’ve done 5:26 for 5 miles and 24:42 for 10 miles. My best 1 mile is 2:16.
Listening and reading your stuff during the past year 2 years has totally motivated me to rediscover my cycling talents.
February 4, 2012 at 6:06 am
Small fan?