Coggan’s Physiological Adaptation Chart

[WindWarrior]

@OreoCookie

I’m intrigued that they are more polarized than the ones I am familiar with that typically go from 95 % to 105 %. (Some have been triangular where the peak goes to 110 %.) I might scour TR’s library and see if I can find some.

Carpathian Peak +2 is one of those 95-105% over-unders. Using Kickr 2017 direct drive with PowerMatch, the power looks nearly identical to going outside (or inside) and doing a threshold interval:

Am I wasting my time on TR? Update: no

I dunno, the TR scaling for HR makes it hard to see anything. And my over-unders don’t look like that. Carpathian Peak +2 - does it vary between 95% and 105% FTP? I did it a couple years ago using TR app (Kickr direct-drive 2017, Erg, PowerMatch) and putting it on a 95-105% color grid: [image] It looks similar to my outside rides at threshold. Have you ever done a long effort at threshold? Do you know your usual threshold HR? Mine varies a little by time of day (lower in morning), cadence, …

For working on both race specificity and lactate clearance, my coach at FasCat assigns ‘criss-cross’ or ‘sweet spot with a knock’ intervals, which are variants of what Kurt is talking about and discussed here:

How to improve your lactate threshold as a cyclist — High North Performance

as ‘Significantly Over/Longer Under’ and I have found them to be highly effective at pulling up ftp. And I completely agree with HighNorth’s comment just below the Steady State 2x20 at threshold interval example.