@IvyAudrain Excelsior +2 and +3 workout descriptions read 4x30 tempo segments at 75/80%, however they’re actually only 20 minutes. There is a 3.5 ramp up and 3 ramp down, but even if those were included, it would not be 30 minutes. The description for Hoffman +2 and +3 both accurately note 30 min tempo segments (and do not count the ramp up / down).
Nobody is perfect and it would be foolish to think you wouldn’t make any mistakes while creating so many workouts And after all, we’re all here to help each other improve
That said, Beacon has no calories input in the description of the workout:
Beacon - TrainerRoad
In “Phoenix” at about 1:19ish (1 hour 19 min-ish) Chad says something like “Let’s get straight straight point”, whereas I assume he was going to say “Let’s get straight to the point.”
Is there a reason why the 2nd interval in the last set of 150% FTP power repeats is 152% FTP and not 150% like the others? It’s the only one standing out, all other intervals are exactly 120, 130, 140 and 150%.
There are also 2 rest intervals standing out: the 1st rest interval in the 130 % FTP set is 71% instead of 70% and the 6th rest interval in the last, 150% set, is 51% instead of 50%.
A mistake or a science based tweak I don’t understand?
I was doing “Bear” the other day and TR was calling intervals 15s, but they were 25s, not sure typo or not…
“The set of over-unders isre sandwiched by 2x28-minute aerobic Endurance intervals spent between 60-65% FTP.”
Senger - TrainerRoad
“The set of over-unders is sandwiched "by is missing" 2x30-minute Endurance intervals spent at 65% FTP.”
Starlight - TrainerRoad
Taku has a “negatively impact” it would be improved by replacing impact with “affect” ie “negatively affect”.
LOL NOPE. A mistake, fixed and updated for all those intervals off by 1-2%. Thank you!!!
It looks like the first three intervals at 125% are 15, 20, then 25 seconds as a warmup, but the rest in the sets that follow are all 25.
Sorry if I was unclear. Yep, once into main set, TR was giving a summary after each interval naming these intervals 15s, but they were 25s.
I think it’s around 1:25, definitely last Sweet Spot interval; the text says “… for the final final segment”
also, at around 1:22 I believe, it says “some slow cadence work”; maybe low cadence would be more appropriate? Not really a typo, more of a terminology suggestion
“Spruce Knob -2 is 2x20-minute intervals at 85% FTP with a 6-minute recovery between intervals.”
Which isn’t true, because the recovery interval is 5 minutes long.
Spruce Knob -2 - TrainerRoad
Thanks again for all your notes, @KlemenSj!
Calories input for Senger is now missing.
Electra: "Following a 15-minute warmup, you?ll try to stay as close to 120rpm as possible without bouncing in the saddle during a couple of 1-minute fast-pedal efforts. "
“Tehipite? consists of 2 long blocks of Endurance work at 60% FTP and includes? 6x3-minute intervals of leg-speed drills at 70-80% FTP with 3 minutes of recovery between intervals.”
“Black is an hour of aerobic Endurance riding ranging from 50-80% FTP with no recovery.”
The interval between 48:00 and 50:00 is 82% FTP.
“Monroe is six 6-minute sets of 10 random-duration VO2max repeatss where you’ll ride for 15-25 seconds at 120% FTP followed immediately by 15 to 30-second floats at 88% FTP.”
Same in all the + and - versions.
In Phoenix, at or around 59:17, it says others which I believe should be other, because the following word is sources. (I believe to recall.)
“Shining Rock is 3 sets of 9x30-second VO2max repeats at 120% FTP with “floats” between efforts lasting 30 seconds each.
Recoveries between sets of repeats are each 4 minutes long.”
Recoveries are 5 minutes long.
In Mount Alyeska, at 40:40, the text says “mimimum”.