3x15 threshold intervals. Chose the colonial parkway to do them on. Fairly flat, no traffic and the section I use, is about 7 miles long. It’s also extremely rough, like course rock concrete, so the ride is abusive.
First 2 sets went crappy. I couldn’t figure out what was wrong. Was struggling to keep it in the power zone, yet my HR didn’t feel high at all. Was scratching my head.
Third set had a light bulb moment. I have been grinding through these intervals, instead of keeping a normal to high cadence. My legs end up getting super tired, yet my HR is lower than what it should be.
Third set went much better. Now I just need to find a 7 mile long road that is fairly flat, smooth, no stop lights or stop signs, preferably a shoulder.