I am currently on the 3rd week of Build Phase on my Road - Increase FTP training plan. My current FTP is 145 and my W/KG is 2.16. FTP was based on a 20min test. I have observed that on my recent VO2max (182), Sweet Spot (175) and Threshold (179) workouts I am always close to my Max HR (183). For my VO2max and Thresholds I have had to pause the workout during the recovery intervals for 1-2 minutes to help me complete the next interval. I usually do this at the latter portion (75% of the workout complete). Once the workout is complete I would feel a little sluggish for the rest of the day because of exhaustion.
Should I lower the progression levels of my workouts (6-7) or do my best and wait for my body to adapt to the intensity? Any other tips would be appreciated.
I just checked out your TR Calendar – awesome job with the recent training consistency!!
It’s common to feel a bit run down by the 3rd week of a Build block, but seeing your HR reach near-max values for your latest workouts (especially for Sweet Spot) is a bit concerning, in my opinion.
Has this feeling only come up recently, or has it lasted for longer?
If just recently, I would say try to take your upcoming recovery week super easy. Maybe even cut out one of the planned rides so you only have 3 sessions next week instead of 4. You could also use Workout Alternates to sub out your Z2/Endurance rides for Z1/Recovery rides. Eat well, sleep as much as you can, and you may find that you bounce back stronger than before!
If this feeling has lasted for a while, however, I think it would be better to change something in your training. A couple places to start would be with your intensity and volume. You could try switching your plan to a Masters Plan, which would give you 2 high-intensity days per week instead of 3, which would give you an overall lower-intensity plan while maintaining your current volume. You could also try switching your plan from Mid Volume to Low Volume to see if having an extra rest day helps you shed that feeling of exhaustion. You could also make both switches if you’d ultimately like to.
Hopefully that gives you some direction on where to go from here – feel free to let me know if you have any additional questions!
I would focus more on the workout itself the completion and the perceived exhertion. Are you completing the vo2max intervals even though your heart rate is showing 182, or are you collapsing off the bike dizzy, losing vision, unable to do anything but gasp for air?
VO2 intervals should be very hard, but not incapacitating.
Where did the Threshold workout (Sopwith) you just did originate from? Was that suggested by the plan/AI? I just note it’s a ‘breakthrough’ workout that raised your PL by 3.4 points, seems a little off for plan builder to say the least.
Thank you for your recommendations. Looking back I added additional workouts to the previous week and that workload may have impacted my current week. I’ll take advantage of the coming recovery week and see how my body is adapting.
Interesting to see a level 7 threshold workout be prescribed the week after a FTP test - I’d be interested in @ZackeryWeimer 's take on that.
It looks like your personal threshold progression level was around 3.5 which makes sense after a new FTP setting - I don’t understand how the system thought that a level 7 was the right workout for you at that time.
Unless you dismissed some adaptations by accident?
His threshold is probably set to level 7 from the 20 minute test? Looking up the workout, it doesn’t have a rating. That was my first guess or it’s a bug.
Not sure it’s that - the first threshold workout (7.0) after the test the plan has labelled as a ‘breakthrough’, implying a PL of lower than 5.0 I would think. Then the next completed threshold at 6.0 is a ‘breakthrough’ worth +3.4 to the PL.
Usually after a new FTP the threshold PL resets to around 4. This does seem to be the case here because the level 6 threshold workout they completed resulted in a +3.4 increase indicating they were level 2.6 beforehand.
Level 7 threshold workouts are no joke if your FTP is correct - I couldn’t do one.
My instinct is that those workouts should have adapted down but did not for whatever reason.
Or the OP is self-selecting the workouts and is just picking ones that are too hard?
How did you determine your max HR ? The standard formulas are just averages. At nearly 49, Ive a max of 197bpm and my mate a year younger than me often hits 202bpm. Does your RPE tell you’re pushing to hard if its just HR you’ll need to rethink it. Even if your RPE is high you might still need to rethink your MHR if you’ve used the formula.
PS many folk hide their HR as just seeing a number that they think is high plays tricks on their mind.
I think people often don’t even know their true max HR. I only see mine a few times per year after an exceptional effort. I can’t even get to 90% of HRmax like some exercise physiologist talk about for max interval efficacy.
Is it warm in your trainer room? (Assuming you are indoors.) A portable AC unit is one of the best accessories you can buy for a pain cave.
