Intervals: beginning, middle or end of a training ride or run?

bjdw_1977

Some of my training days say, "Ride for 60 minutes including 20 minutes of 30/30" or some other interval session that doesn't last the whole duration of the ride.

Would you, or do you, do your intervals or hill repeats near the beginning, middle or end of your ride or run?

spiriteagle99

For running, I do intervals in the middle: 2 mile warmup, intervals or tempo miles, then 2 mile cool down. For strides, I do them toward the end of the workout.

deannalfisher

for cycling - i typically do in the middle - so warm-up for 20; do your intervals and then cool-down for 20; or do a 10min warm-up; 20min intervals and then do a steady 30 to finish it up

garystrickland357

Or..... Be like me. I'll warm up for 20 minutes - find an excuse for not doing the intervals for 20 minutes - and then just ride for the last 20 minutes....

Not a recommended plan...

Djproulx

bjdw_1977 wrote: »

Some of my training days say, "Ride for 60 minutes including 20 minutes of 30/30" or some other interval session that doesn't last the whole duration of the ride.
Would you, or do you, do your intervals or hill repeats near the beginning, middle or end of your ride or run?[/quote

My workouts often have intervals embedded at a prescribed time, either by my coach, or by the plan I'm following(such as Trainerroad). My workouts all start with a warm up of 10-15 minutes. If the intervals are less than 100% of FTP, they are typically in the middle of a workout, e.g. five rounds of 3min@ 90% FTP/ with1min recovery @ 65% FTP. There may have other prescribed interval variances in the same workout as well. If there is a very high intensity "tabata like" routine in the workout, that usually comes at the end, just before cooldown.

firef1y72

For a run, def in the middle.
Warm up, do intervals, cool down (I do only have a 2min warm up and cool down though)

NorthCascades

I ride to the hill in going to use, do my repeats, and limp home. I use the nearest hill that works with my goals (X watts for Y time). I don't do intervals as part of a ride, when I do then that's the only purpose of the outing.

When I do a MMP test, it's in the middle of a ride, but that's mostly because I have to ride several miles before I get to a place where I can drop the hammer for 20 mins, there's too much traffic in my neighborhood and I don't use an indoor trainer.

MikePfirrman

If the intervals are short in duration, the more intense they should be and the need for a warmup. The intervals I dread the most are those over 5 minutes each. For those types of longer intervals, no warmup really necessary (or a shorter warmup). For sharp, intense and short intervals, like the ones you mention, you absolutely need a warmup.