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
tracking your anaerobic threshold, the exercise intensity at which you start to work anaerobically (without oxygen) and accumulate lactic acid. More importantly though is the stage where your body produces lactic acid at a greater rate than its clearance
to be faster than a thinner runner if the heavier runner has the necessary ingredients for better endurance: higher VO2 max, higher lactate threshold and better running economy. Genes play a huge role as well, as does experience. GGWell, sure, it
's how I start trying to push my threshold upwards and it's pretty effective. Then there's the endurance stuff where you might do 1.5 hours at 350 watts. You're never trying to replicate the race pace or time, I don't think you make many gains by doing
for a heavier runner to be faster than a thinner runner if the heavier runner has the necessary ingredients for better endurance: higher VO2 max, higher lactate threshold and better running economy. Genes play a huge role as well, as does experience
-paced segment to raise the bar on your aerobic threshold ultimately makes goal pace seem that much easier," says Paul. After warming up, run one mile at, or up to, 30 seconds faster than your marathon, half marathon or 10K pace. Then run 400m at 5K pace
