Tonight I did an aerobic capacity ride on the trainer. The routine called for a 20 minute warm up but including five all out sprints, then an even effort pace at a heart rate of 137 to 147 bpm and/or 151 to 179 watts. Finally, a ten minute cool down.

For the sprints, I did not shift into a harder gear, but instead increased my pedal speed to the fastest I could do. For the first time in my life, I held the Power Cranks to over 100 RPMs. I was flying!

The main set was at an even effort. However, the data shows a slightly different story. The data shows that for the first half of the 30 minute effort, my power and cadence was higher than the second half. However, my heart rate for the second half was higher than the first half. I must have been getting tired.

Good thing tomorrow is a rest day.