Interval see on MOXY forum Blog :
Tempo Intervals fromACE Fit
This workout alternates between somewhat high-intensity intervals and moderate-intensity intervals in a 60 minute workout. ACE Fit recommends practicing this routine once a week.
Start by warming up with 10 minutes of spinning at 70 to 100 rpm at RPE 3 or 4. Complete three intervals of two minutes each at 80 to 100 rpm at RPE 5, with five minutes of recovery at 70 to 80 rpm at RPE 3 to 4 between each interval. Then, cycle two more intervals at the same intensity, but this time for three minutes and separated by a six-minute recovery. Cool down for 11 minutes at 70 to 100 rpm at RPE 3 to ..
How do we know it is "tempo " and how do we know what is going on.
Here my alternative to the same idea but with Physiological feed backs
" Start by warming up.
Till you reach the highest today SmO2 value.
Use a RPE of 1 for 4 -5 min than go to an RPE of 2 and so on. till you see a "plateau or a slightly drop on SmO2..
look at the HR you had at the highest SmO2.
Now your individual warm up is over.
Now use rpm and start your personal optimal coordination rpm.
Bike with a HR and a SmO2 so you just see a d drop in SmO2 and a HR slightly increasing.
If you have an assessment you have a HR for the different RPE zones. If not decide what you like to reach.
Why 2 min.
So if they decided 2 min why?
If you decide you like to stimulate your FEI intensity go to that HR and that wattage if you had wattage or speed if you has speed. Than look at SmO2 and go till you see SmO2 dropping and you see HR increasing . .
If you like to push that " zone" keep going till you fail :
Either SmO2 does not drop anymore or you reach the SmO2 we found in your IPAHD assessment.
Your " warm up SmO2 is 70 +- 3 your FEI Smo2 is 55 +_ 3.
Your HR there is 157 +-3
So you go and push to reach the target SmO2 . You can decide how slow you like to oxygenate. All out goes fast less intensity goes longer.
No mater what you will drop down and will have your specific stimulation.
Now recover by easy spinning in the ARI so SmO2 gos back to 70 +- 3 than go again.
This would be a back to base line recovery.
Or you go as soon you see SmO2 going up ( = incomplete recovery ) or you wait and see whether SmO2 is overreaching and go by the highest achieved SmO2 or you let it overreach and go back to baseline.
How many times. That depends on what you choose on load and or on recovery idea.
Now we have a physiological guided Interval.
What we do not know yet is, what load combination will achieve what changes.
That's' where we are working on by collecting data's from many new moxy users so together we can than show a very specific interval with a very specific end result.
BUT we may have to start somewhere to eliminate ideas like 5 fingers, 1o min 4 repetitions a and 2 min load.
to Individual physiological reactions which will guide length of load , length of recovery amount of repetitions.