Getting off plan a bit with this one, today’s scheduled workout was supposed to be an endurance workout. But I did two endurance rides this week, one of which was on a rest day this week, after my first planned workout was really too easy. Today I wanted something different and so, using the “train now” feature, I found the attack workout Grassy Ridge. I modified the workout +25% intensity on my cycling computer (was an outside ride), and so my target power was 250-285. The real difficulty for me was staying in this range, and not pushing into the upper 300s to 400s watts.
Back when i started my plan, i took a ramp test and got much lower an FTP than i thought i was at. I got a 194 and last year at a much lower fitness level, i did a 20 minute test and averaged 220 watts for the test So i’ve been adding intensity to most of my workouts.
My heart rate zones at the end of the workout were:
Zone 1: 2.8%
Zone 2: 53.2%
Zone 3: 36.2%
Zone 4: 7.8%
Zone 5: 0%
According to my plan, this workout was productive, with a 0.6% increase in VO2 max (now 1.6). I gave this workout a “moderate” for the survey response.
This is maybe my 6th or 7th trainerroad workout total so far, and I’m wondering if I should have felt more tired after this one. In general, all of my workouts have felt easier than I would normally push if I were just going out for a ride. Am I doing this right?
PL = Progression Level. If you look at a workout in the workout library all workouts are assigned a PL which is in the range 1 to 10 (there’s a few outliers but ignore those for this discussion) Each energy system has its own PL range which aren’t comparable across systems so don’t assume a VO2max PL of 5.0 is equivalent to a Sweet Spot PL of 5.0. Allied to PLs are Difficulty Levels - these are the Achievable, Productive, Stretch, etc. labels and are different for everyone but are basically Workout PL - Your PL in that zone.
Train Now will usually offer you Achievable or Productive workouts so as not to overtax you.
I would 99% agree with you but with the caveat that some folk have phenomenal short term power and find a power based VO2max work out easy but they would struggle or find their FTP just right on other longer term workouts in other zones.
That is 30 seconds on 30 seconds off, with the on at 143% of FTP and the float at top end of Z2… personally I don’t know anyone that would be over tempo HR during that (although there might be some, new to structured training)
It certainly is not an indication that FTP is out, although it might be. Grassy Ridge is not actually a VO2max workout.
PS anything above Threshold is not anchored to FTP anyway.