30mins to 1hr 30 in length
Speed / power focus

I have a cadence meter and the option to measure distance,
no power meter, any ideas?

Training for CX from now until the winter, then moving to Crit based stuff in the spring.

I’m still riding outdoors as much as possible at the moment but I’d expect to get a better quality workout on the turbo, by not hitting traffic lights halfway through an interval.

Sufferfest ?

Ah sorry, lack of sufferfest raises the question,
turbos in a different room from the PC / no lap top

Most of these are labelled as power based workouts but if you can work out your level 4 HR then they can still work

power based workouts

Thanks Tricky, just had a very quick look, FTP? is that a power meter term?

Interested in this for exactly the same reason.

FTP?

functional threshold power.

More here.

http://www.turbotraining.co.uk/indoor_cycling_workout.php?id=212

Loads more on that site

terms

FTP = functional threshold power, which highest possible average power for about an hour, assuming you went into it fully recovered. This might be the power you could produce for a state time trial or a big 60′ hill climb race.
AT = aerobic threshold (usually heart rate at FTP)
LT = lactate threshold (casually used interchangeably with AT)

I used to do lots of my intervals using HR.. the thing to bear in mind is not to go too hard to get your HR up as there can be huge lag. I used to go very hard to get my heart rate up and only just reach my target hr (172) at the end of the interval. I then found i was putting far too much intensity in and couldn’t sustain it. When i tried this with a powermeter it was much more constant .. i.e go to level 4 (for me 320w) and hold for 1 minute

HIIT. You will hurt like never before, but it is good stuff 😀

http://www.intervaltraining.net/HiitTraining-30.html