Originally Posted by Melvang

So, I want to get started in interval training of some fashion. Not trying to race, just to see how far I can take my personal cycling. I know I need to figure my FTP, but I just got my power meter this week. Nothing higher end, just a Stages left side for Shimano 105. Not worried about left/right split, just needs to be consistent enough to see progress.

I am sure I can figure my zones, but how do you actually track interval times? I don't have a dedicated cycling computer, just my phone. Also, I don't own rollers or a trainer of any fashion. So, all tests and training will be outside. I will be getting rollers this year sometime for this winter.

I have a pretty straight and level paved trail that is fairly inactive so I am not to worried about excessive traffic or unnecessary stops. Would it be best to just watch my power meter over a couple weeks worth of rides. Then when into contest just pick a bit higher number for the 20 minute version and try and hold that and gradually increase it until max out? Obviously, at least a few days between these tests to recover and such.

I guess I am mostly looking for a phone app that I can program in intervals for high intensity and recovery periods so I don't have to watch times on a stopwatch. Audio queues for start and end times for intervals through Bluetooth would be an awesome addition as well.