T-Max Time (re-test)

Well, today I re-tested my T-Max time. This time I only used my PowerTap and the trainer.

The result? Much harder than last week.

After a 20 minute warm up I rode 3:16:57 at 310 watts. Here is some data from WKO+.

Duration: 3:17
Work: 61 kJ
TSS: 8.4 (intensity factor 1.242)
Distance: 1.332 mi

Min Max Avg
Power: 227 428 311 watts
Heart rate: 138 184 173 bpm
Cadence: 77 109 99 rpm
Speed: 20.1 26.6 24.3 mph

So, now I have my PPO and Tmax time. My intervals look like this:

Interval = .6 x Tmax or in my case .6 x 3:17 which is 1:58 (almost 2 minutes) at 310 watts
Recovery = 2 x Interval Time or about 4 minutes

The goal would be to do 5 - 6 intervals. We'll see how many I can crank out early next week. Tomorrow I teach Spinning and Saturday and Sunday are long endurance rides.