I'll certainly try those especially as you mentioned potential weight loss (6ft 82kg).
I've done 3 minute sets at 110%, 120% and 130% before and they really hurt, so much in fact that I've had to skip the spin on the following day.
I really like the simplicity of single speed for a bit of commuting. I would mix it up with my road bike though.
BTW, the short maximal efforts, big gear or just loads of leg speed or a little of both?
I'd aim for higher cadence if you're doing 10sec stuff, not big gear as you won't be able to get the power out effectively and will induce intra-muscular damage rather than neuromuscular adaptation (another side benefit).
@BeaconJon started
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I'll certainly try those especially as you mentioned potential weight loss (6ft 82kg).
I've done 3 minute sets at 110%, 120% and 130% before and they really hurt, so much in fact that I've had to skip the spin on the following day.
I really like the simplicity of single speed for a bit of commuting. I would mix it up with my road bike though.
BTW, the short maximal efforts, big gear or just loads of leg speed or a little of both?