Quote Originally Posted by bikegirlnhawaii View Post
20 minute intervals at a pace that is just above the "no talk" zone (you could talk if you had to, but it would be rather short and annoying to do so! ), rest 5-10 min and repeat. Don't do these above 7% avg grade (5% is ideal). Aim for 1 the first time, then the next week, add another, or a partial interval. If you use HR, aim for 80-85%.
LOL, I just re-looked at your recommendation to aim for 80-85%...I am so out of shape that I am still in that range often for my climbing miles...miles on end! On my mountain road, I have been letting myself stop every 15-20 minutes to let my HR drop for a couple minutes before resuming. So, I think I have been doing these!