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@BringMeMyFix
I wore my HR monitor for a change last night, but only to make sure perceived exertion was what I thought it was. The HR crept up steadily, and it was only during the last 3 minutes that it stabilised at 189bpm.
Indoor training (without fancy devices) makes it easier to dial in your effort. On the road, there's gradient and wind and so on to deal with.
A good interval alternative on the road is fartlek. It's better done in a group than on your own, so might be what dj is looking for.