Best ever Trainer Session?

One of Tony's great sessions that I have never been able to nail is the old 10 x 3minute session. In the past I have either started to fast and blown or not gone hard enough and finished well but under done.

I decided to give it ago yesterday for a few reasons. First the weather was horrible and incredibly windy so I was not going outside. Also I needed a session that would burn quite a few calories to wear off the nice Thai meal I had the night before, and finally and maybe the main reason I just found out that next weekend is the Waikato Bay of Plenty Time Trail champs and I wanted to see where I was at. At 25Km for the distance I figured this would be a good session to test me on.

Heart Rate and Cadence

Power is the only thing worth looking at here

I started reasonably conservatively at about 300W ave for the first 3 then increased to about 310 for the next 3. The 7th 320, 8th 310W, 9th 340W and the 10th 350W.

I was varying the cadence going one gear harder each interval in sets of 3 going back to the first gear after the third interval of the set. The last one (10th) I just went one more gear harder.

The lower power averages do match up with the easiest gear (e.g. 1st, 4th) except the 7th which I cooked myself on a bit as you can see from the next interval power went down.

The heart rate graph definitely has signs of cardiac drift as the HR slowly increases from one set to the next...

The last two intervals I really tried to wind it up a bit and I do not think I could have done another interval at similar power.

All in all a very good set for me!