I am finding that I have some additional time in the morning that I can extended my workouts with. Following a Low Volume plan I am able to extend one (sometimes both) of the 2x 60 minute workouts up to 90 minutes. I am unsure how best to make use of the time and figure I really have three choices: …

If it was me, I’d pick the alternate. If you find it’s too much and you’re struggling to complete the longer version and/or recover from it, I’d do the original workout and use Extend Cooldown to add Z2.

[image] Buckethead: I am finding that I have some additional time in the morning that I can extended my workouts with. Following a Low Volume plan I am able to extend one (sometimes both) of the 2x 60 minute workouts up to 90 minutes. I am unsure how best to make use of the time and figure I rea…

If you want quality Z2, do it first. If you want cool down do it after. ISM recommends both. It takes some time for your system to settle down to profit from Z2 work, off hand I think its about 20 min. ISM stated in a podcast that they found with

[image] Helvellyn: If it was me, I’d pick the alternate. This has been my initial thought. I just wasn’t sure if there was a reason to prioritize z2 over the additional intervals and time in zone the alternates give. [image] rkoswald: I do this frequently. My older body needs about 15 mi…

[/quote] I’m generally ok with the first intervals so it’s not a must to extend the warm up. And I’ve also done the additional z2 at the end before. At this point I’m trying to make the most of my time. [/quote] If you are trying to get the most of your time you answered your own question… choose…

Posted without completing. ISM Stated in a podcast that 20 min of Z2 on the trainer after a stage lead to greater muscle recovery, and that the massage therapists on the team immediately noted a difference in the riders muscles later in the day.

Since you also do strength training, I‘d be careful with intensity on the bike and go with additional z2 (at morning in the beginning).

Additional Z2 at the start to get that benefit but not committing to more intensity in an alternative workout.

To add Z2 to a workout, is the only way by extending warm up or cool down and manually increase the intensity so that it’s 55-75% of FTP?

Additional time - alternate workout, z2 before, z2 after?

Training

rkoswald October 27, 2022, 8:14pm 3

I do this frequently. My older body needs about 15 minutes to warm up before that first 85+% interval so I’ll add time to the 50% so I can step up my power to 75%. I then add Z2 at the end. See below for an example.

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Additional time - alternate workout, z2 before, z2 after?

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Additional time - alternate workout, z2 before, z2 after?

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