New to TR. Started in Dec. After 5 months of mostly indoor trainer workouts, I would like to start riding outside more with some friends and small groups. The guys ride with is understanding if I choose to do intervals. My question is:
I have Kosciszko +4 scheduled tomorrow. It is 8x5 min repeats at 108% FPT. My question is:
- Is it more important to respect the 5 min effort and 5 min recoveries? Or can I go again when the group catches me assuming I dropped them.
- Will I get the same benefit if I spend a total of 40 min at 108% as long as no interval is shorter than 4 or 5 min? Example, I start an interval and circumstances dictate that I continue on for 8 or 10 minutes. Would that be okay as long as I can hold it?