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@dubtap
I just bought a cheapo heart rate monitor and am going to see what the theory turns into.
What I immediately found out was that despite being a tubby git, 18 months of 100+ miles a week commuting and leisure rides has given me an 'excellent' resting heart rate for my age, so I think i have something to build on.
My plan so far
Lots of low heart rate riding mixed with a couple of 95% sprints between lights on commute, an hour of hardish laps round a park one night a week, big long medium ride on a Saturday morning and off the bike on Sunday. Aiming for for 150 miles a week.