and then lower the cadence to 50rpm. Match your recovery time (easy riding, normal gears) to your interval time. Your heart rate should remain about 10 beats below your threshold. Don't produce excessive lactate; remember, this is not about maximum effort

lactate threshold heart rate (about an eight on a scale of one to 10 of perceived effort) once a week. Also look at lowering the weight part of the equation.Use the right gearDon't be afraid to use your easiest gear. You might feel you need a big gear

to turn. Then spend 80 minutes riding steadily in a low gear - spinning - before riding for 50 minutes at around 80 per cent of your maximum heart rate (MHR). Cool down with 10 minutes of easy spinning at a cadence of less than 90rpm. (Count the complete