Hi Guys -
Am on second half of sustained power build mid-volume. Tested initially at 241 watts, and first retest had me at 249 (I weigh 147, Age 48). Been racing and riding for about 10 years roughly, so not really a newbie I suppose. I switched to TTs (last 3 years) and prior was crit/road race.
Anyway, have gotten through the first 25 or so workout and drilled them all. Don’t get me wrong, I learned to embrace the suck - but so far had hit them all.
Today was Monadnock +4. (2 sets of 3x3-minute VO2max intervals at 122% FTP)
Got through first 4 and hit my targets +/- 3 watts. But I had to bail on #5 about half way through. Regrouped for the six and was able to hit it. Added in 4 more vo2s @ 30seconds for good measure.
In reviewing all the prior workouts, the over unders, sweetspot - they all seem to build on each one and make total sense. But so far, there’s only been two other v02 max ones - and only at 90 seconds.
• Baird +6 is 3 sets of 5x90-second intervals at 120% FTP followed by 30 minutes at 65% FTP.
• Bashful +6 is 3 sets of 5x90-second intervals at 122% FTP followed by 25 minutes of Endurance work at 65% FTP.
So it just seems like jumping into 3 minute intervals seems a bit much - even with the longer recovery.
Wondering if next week, I should substitute Shortoff +4 (3 sets of 3x3-minute VO2max intervals at 120% FTP.) with Shortoff +5 (consists of 4 sets of 4x2-minute VO2max intervals between 115-120% FTP.).
Seems logical to me to start trying to up to longer v02 max efforts than to jump from 90 seconds to 3 minutes. I normally run a high heart rate, with a max of around 193, but can usually sustain mid to low 180s for a bit. Maybe following week push to 2:30 etc.
Just wondering. Maybe its totally normal and its just a stupid hard workout. Which it was. There’s just wasnt enough Metallica pumping through my head to pull me through.