Cardio hills (Trainer - legs) 1:28:52 [5]
ahr:153 max:161 shoes: Gekko
Even though I don't expect to ever try to Everest, I thought I would do some experiments to idealize a target slope to repeat. I was out of work too late to get ahead of the commuters so:
6% slope for 1km.
The slope because that is about the most I feel I can do without escalating my heart rate. The distance because there is a reasonable selection of climbs about that long around the house.
2km warm up, then 30km of hill repeats. Climbs at just below FTP. It took about 10km to settle into a steady heart rate: high 150s going up, only dropping to about 150 on the trainer descent which requires you keep pedalling for the minute it takes to get down. In real life I would coast much of it and expect the heart to drop to about 140, and the descent might be a bit slower, at least to make the turn back up.
By the 9th climb, my cadence started to trend a bit lower. It turns out closer to what my natural climb cadence is. I fought that if my heart rate was on the low side, but allowed it to keep my heart from going above 160, which I don't think is sustainable. The difference was about 10 watts and 1/2 km/hr.
The trainer showed 972m of ascent over the 30km of loops in 1:23. This is the first test I've done where the numbers suggest Everest might be possible in summer solstice daylight.
Power: avg-173, max-294 (max pushing the last planned interval)