Planning an interval session

Doing just enough to elicit the maximum training affect is the most efficient way to train. myWindsock can help you pick out the best locations for your intervals and plan their intensity.

I’ll show you how to get an interval plan looking like this. Three intervals depleting similar amounts of W’, your work above Critical Power.

Creating the intervals

I begin by picking a chart that will assist us in planning our intervals. For this paticular session, I am attempting to deplete the same amount of W’, or Kilojoules above Critical Power, on hills with differing lengths. I would like to know how much power to put out on each hill to deplete the same Kiljoules of work above Critical Power.

As I am interested in the W’, it makes sense to plan our intervals with the W’ Bal chart.

W’ Balance Chart is under Power in the Chart Menus

Next I simply drag, or highlight a selection of the chart. When I am happy the correct part of the route is in the chart view and highlighted on the map, I click “New Interval”.

Click New Interval when you are happy with the selection.

I now add the interval parameters. I’ll start with 340 Watts.

I finish by clicking “Save Interval”. I then will repeat this for the next two hills, creating three intervals in total. Remember to click “Apply Changes” to reveal the result of the intervals.

Three intervals, W’ Balance graph shows the depletion of energy above Critical Power.

However due to the differing length of the hills this workout wouldn’t deplete all of the require W’ for the session. Let’s see if we can even them up.

Clicking the edit button on the interval marker will open the interval edit.

Opening up the interval editor, we can add a few extra Watts to each of the hills we were short of Kilojoules. After a little adjustment we can now see even W’ depletion for all three intervals/hills.

The Navigator menu reveals key selections including Intervals we have created.

I now have a power plan for the interval training session. Let’s see what couple more charts tells us.

Power Profile shows the planned power for my interval session
Rolling Weight Power, how our Weighted Power evolves during the session.

Author: Ben Norbury

Ben Norbury is four times Manchester & District Middle Distance and Best All Rounder Time Trial Champion from 2016-2019. During this time he developed software to eliminate uncertainty of the weather conditions out of his pre-race preparation.