Hi, I’ve been doing 2x20m threshold / 3m rest for a while, and just did my first 3x20m/10m. The only reasons I do this workout are to increase my FTP, and because I love those types of efforts. It helps me gauge my effort too, which is really useful since I really want to get into time trials ( a…

You could follow Chris21. Only needs three workouts: Raymond, Gray, Hour Record. That’s all you need for >4 W/kg, apparently! :smiley: I think when we first discovered Chris21’s ride feed he was only doing Gray & Hour Record. Lately Chris21 has been doing Raymond to start the week because vari…

I know my heart rate threshold is around 175bpm. If I go above, like 180bpm, I quickly feel that it’s too much and I won’t be able to finish the workout. But when I try sweet spot, I struggle to know if I ride at a too low ( tempo ) or too high intensity. I struggle finding the spot :smiley:

[image] Angrod: But now I wonder what would be the next step of this workout. 2x30, then you can go longer like 1x45 or 1x60 or you can divide the workout into shorter intervals and do more of them. I really like 5x15 (a lot TiZ). You can also mix and match and do threshold with power burst (…

[image] Brennus: You could follow Chris21. Interesting. He only seems to do those 3. But its weird too. Most of the rides are off power. Like he has TR open but he let Zwift (or another app) control the power. Is all very strange.

[image] Bbt67: if that is in a 2x 30 or 3x 20 season that is pure evi Yes it is evil workout :slight_smile: that is why I recently started to do 5x12 with bursts and 3 min breaks. Nice, stimulating and mentally easy. I could do easily 3x20 with short bursts (so more Leconte style) as one of 3…

Could keep stretching the intervals out like others said. There’s a chart Fascat has that shows what each category rider could shoot for in terms of sweet spot duration per ride, could use a similar idea based on target event/goal duration. I use that chart to build up to the duration in both overal…

[image] 3x 20 minutes follow-up Training I know my heart rate threshold is around 175bpm. If I go above, like 180bpm, I quickly feel that it’s too much and I won’t be able to finish the workout. But when I try sweet spot, I struggle to know if I ride at a too low ( tempo …

Because I’m a @empiricalcycling fanboy, Kolie chats in 2 episodes on FTP. Long story short, training at FTP helps build FTP. Gives a few examples (eg over-unders, surges during FTP, etc) Q&A on FTP Effective FTP Training My own progression getting to 3x20 , 2x30 or 3x25. Then throwing in surge…

[image] Bbt67: What % are people doing these at? Just below, above, bang on For me the “sweet spot” is 97%. You do not go over and below FTP a lot with power fluctuation. At the end of block I go by feel, usually ending over FTP.

[image] Fritso: I wouldn’t go too much overboard on increasing the total time at threshold The 40-75 min TiZ per workout is good stimulus. Over that is probably special case for the people with TTE over 1h.

3x 20 minutes follow-up

Training

Stringwise June 10, 2020, 9:41pm 28

Good Sweet Spot reading…

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3x 20 minutes follow-up

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