I really enjoy (and respond well) to sweet spot work and have benefited from ssb 1 and 2 to give decent rises in ftp. The issue is I struggle with v02 max work, and in particular repeatability of hard intervals. However feel in a bit of a catch 22…do I keep on sweetspot to raise ftp…knowing that it …

I have similar issues with VO2 work and sweet spot/threshold. Coach Chad was kind enough to respond to this issue in a forum conversation and recommended something like the plan below. I’ll see if I can find the post when I’m near a computer. [image]

The idea being doing 1-3 weeks focusing on VO2 building up from 30 seconds to 2+ minute efforts to develop the muscular systems to be better with suprathreshold efforts, which then is maintained in your regular base, build, specialty plans.

@zwillis1 that sounds really good idea. Like the sound of taking 2-3 weeks off ‘normal training’ to boost this particular weakness. If could find the post then that would be great. I have a couple of spare weeks on my seasons plan and my target is a 2 month long series so if peak week later or so th…

[image] PusherMan: I love VO2 intervals I love you, man! :heart_eyes: Seriously though…nice to have some company in the VO2 lounge.

@RobertSims same for me and I know my limiter from WKO+ software is mainly from 45 sec to 2 minutes. But, in general VO2max power and efforts are tough. I’ve been doing some reading and have been coming across more and more research on doing lower durations but higher intensity intervals. 30x15’…

[image] Short intense period before starting base? Chad's short FTP boost plan Training There isn’t a plan for this, but it’s a pretty easy thing to slap together if you comb the workout catalog’s VO2max offerings. Personally, I like starting short (30-second repeats) and …

Forget the percentages of FTP etc…etc…forget the numbers, rather do this: Switch off the erg. Close your eyes. (you can have a peak once every 2 seconds) Just go as hard and consistent as you can. If that effort turns out to be below the prescribed ‘number’, yet you still managed to blen…

There are practical limits to how far you can drive your FTP up before you need to look at doing VO2 work, but honestly I wouldn’t really sweat it too much since there are benefits to focusing on both within the course of a plan. For the VO2 workouts, you’ll need to do some adjusting if you can’t c…

Perfect @zwillis1 . I’ve 2 weeks left on sustained build, but think will bin that, do 2-3 weeks of v02 as @chad suggested (start with 30 sec repeats and build to 2.5-3 mins) to give me a boost. Then onto ssb2, build and speciality (already done ssb1 and ssb2 and nearly done sustained power build be…

Thank you @zwillis1 for that sample schedule from @chad ! I had a horribly frustrating morning (this Tuesday) with “ Julius Caesar ”, and got really pissed with myself. I completed the workout – but I considered it a failure because of back-spins and unplanned rest intervals which defeated the goals…

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Catch 22 on VO2 work

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zwillis1 December 18, 2018, 7:52pm 12

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Catch 22 on VO2 work

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