@IvyAudrain Excelsior +2 and +3 workout descriptions read 4x30 tempo segments at 75/80%, however theyâre 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 wouldnât make any mistakes while creating so many workouts And after all, weâre all here to help each other improve
That said, Beacon has no calories input in the description of the workout:
Beacon - TrainerRoad
In âPhoenixâ at about 1:19ish (1 hour 19 min-ish) Chad says something like âLetâs get straight straight pointâ, whereas I assume he was going to say âLetâs get straight to the point.â
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? Itâs 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 donât understand?
I was doing âBearâ the other day and TR was calling intervals 15s, but they were 25s, not sure typo or notâŚ
âThe set of over-unders isre sandwiched by 2x28-minute aerobic Endurance intervals spent between 60-65% FTP.â
Senger - TrainerRoad
âThe set of over-unders is sandwiched âby is missingâ 2x30-minute Endurance intervals spent at 65% FTP.â
Starlight - TrainerRoad
Taku has a ânegatively impactâ it would be improved by replacing impact with âaffectâ ie ânegatively affectâ.
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.
Picket Guard:
I think itâs around 1:25, definitely last Sweet Spot interval; the text says â⌠for the final final segmentâ
also, at around 1:22 I believe, it says âsome slow cadence workâ; maybe low cadence would be more appropriate? Not really a typo, more of a terminology suggestion
âSpruce Knob -2 is 2x20-minute intervals at 85% FTP with a 6-minute recovery between intervals.â
Which isnât 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. "
âTehipite? 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.â
âBlack is an hour of aerobic Endurance riding ranging from 50-80% FTP with no recovery.â
The interval between 48:00 and 50:00 is 82% FTP.
âMonroe is six 6-minute sets of 10 random-duration VO2max repeatss where youâll ride for 15-25 seconds at 120% FTP followed immediately by 15 to 30-second floats at 88% FTP.â
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.)
âShining Rock is 3 sets of 9x30-second VO2max repeats at 120% FTP with âfloatsâ between efforts lasting 30 seconds each.
Recoveries between sets of repeats are each 4 minutes long.â
Recoveries are 5 minutes long.
In Mount Alyeska, at 40:40, the text says âmimimumâ.