Wednesday Intensity Session Hammerfest WISH John McWhae

Something new for people who are training for events or who want to progress to the Advanced category. This will be a 15 minute high intensity uphill interval at either 90% FTP with Powermeter or low Zone 4 with Heart Rate Monitor, sandwiched within an easy 1-1.5 hr ride. Everyone will ride independently for the interval and obey their device. Don't argue with it, it won't listen. We'll regroup after the interval and ride around long enough to clear some lactic acid. Add one of the weekday tempo rides and 1 or 2 long easy rides per week and you'll soon be a machine. If all this is Greek to you and you are fit and keen I can decipher. jmcwhae@gmail.com.

Requirements: Powermeter or HRM, established zones by testing (formulas not helpful) with either 20 minute FTP or supervised lactate threshold test or coached max heart rate or equivalent, at least 400 km this season before starting.

If WISH catches on we'll adjust and make it harder as needed. Can also do multiple short interval workouts or add a second go-round.

There is a 7.5 km mostly gradual uphill on Lott Creek Dr we'll use for this, and do the rest of the ride in the vicinity. Public parking is limited, we'll use a turn-around near the Glencoe Golf Course. Park in the large traffic circle.