The dad was stationed in Tacoma. I experienced my first earthquake, and it sure was an event. I think it was a fairly large one too. Survived a miss by a hurricane as a kid too (in North Carolina). Crazy experiences.
This.
@Deleteme - you really could use a shift in your approach. With a year saddled with injury and less riding, your no.1 goal here is consistency. The intervals mean nothing. Truly, just get time in, regardless of intensity. This will do you justice.
I wasn’t completely off the bike that whole time. I was doing Zwift workouts. I just realized that I didn’t feel like I was progressing, and could be actually regressing. The ramp test kind of proved that. I should ride more, and intend to ride more, and after doing so many hour long workouts, I need to start doing longer rides as well. Breaking out of the hour long ride box is necessary. (I remember a friend that was a spin club devotee. They took up my advice and started riding outside. They got 10 to 15 miles away from their house, and had to ride to get back. They complained the whole time about how much of a waste their spinning had been. Ah, no, your programming of your body to ride for 50 minutes was very successful. 
Dang - did not know you could do that. Would have been handy last week for me trying to work in a pre-kids activity workout!
Thanks for the tip.
Alrighty. What i think i’m observing here is that a bunch of people in the thread are telling you from experience that your focus on the intensity are not as helpful as you think when you’re coming off the couch with hip surgery recovery and a bunch of Zwift rides at an FTP dip of 10%.
But what i think you want to hear is “bro, crank it. Those rest intervals are lame and definitely killing your progression.”
You do you. 
To be honest it’s hard to find workouts sometimes
I did a 6x5min at 106% in a 2 hour workout last week
This week I wanted 6x5 @ 107 or 108 in a 2 hour format and couldn’t find it.
If you want that level of intensity but less recovery, it can be hard to find
Yup…that is basically what I do too. Depending on how hard the interval was, I may do 1 minute at the prescribed recovery wattage, then bump up to low Z2 and then back down to prescribed wattage for the last minute.
Just use the workout creator to modify the one you did last week and create a new workout.
My hip was almost 2 years ago. It’s the mileage that is adding up and finding just the right stretch.
Yeah, I want ACTION, I don’t want seemingly endless minutes of 82 watts. Yes, by the time I get into the recovery interval, within a couple minutes I’m getting cold, HR is dropping. Like the one I bailed on a month or so ago, 10 minutes of recovery’ is starting the ride over cold.
No computer generated workout plan is likely to handle that. Well, and I’d rather have too much than too little. Give me punishment, I’ve been a bad boy… 
I like that. A killer ride, and flat line… Start on your post ride nap. 
Or literal flat line. 
I did a ride where my life flashed before my eyes. I need to do more epic shit…
I need to just get on the bike. I get that, but I guess I’m so used to hard charging workout stuff where sometimes I feel like I really need a nap afterwards, and not during the ride.
Speaking of that, I GOTTA RIDE!!
Hey there! Glad to hear you’re getting back into training – it sounds like you’re motivated and I’m sure plenty of gains are on your way!
It seems like your recovery intervals are longer at this point in your training plan because you’ve just gotten into structured training using TR. Our plans work in tandem with Adaptive Training to get you dialed into the right workouts for your current fitness based on your Progression Levels.
When your Progression Levels are lower (typically at the start of a new plan or after an increase in FTP), you’ll get relatively easier workouts in your plan. As you nail your workouts and make progress through your plan, your workouts will get more difficult (and usually have less recovery time between intervals).
Our advice would be to continue ticking away at each workout in your plan while filling out your Post-Workout Surveys, which will aid Adaptive Training in adjusting your Progression Levels and thus finding you appropriately challenging workouts. Pretty soon, your workouts won’t have quite as much recovery built into them as they do now, so be mindful of how you’re feeling and be sure to keep your easy days easy, or you may build up too much fatigue in a few weeks’ time.
Feel free to let me know if you have any other questions as you get used to using TR!
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This is one of the workouts I did in Zwift. They are ‘hard’, and I leave a puddle of sweat. I know I’ve done a workout at the end. There is some pain, some party. Something like 40 minutes in ‘sweet spot’. The ‘recovery’ intervals are short, sweet, 10 minutes, and included an above (TR) FTP set of 30/30s. I had a thought that my dislike of FTP tests is not allowing me to progress, and the workouts I had on Zwift are programmed with a set FTP level, not a percentage of the FTP. Don’t know if that is possibly a way to get where I feel I was, but I started to feel like I was running in place, and going backward. Don’t know if that makes any sense. (This ride was harder because it’s based on my old FTP too, 227)
But riding that workout was insane. Some of the intervals seemed to fly by so fast.
My Zwift ride was shorter than TR, but also ‘lighter’. DOH!
Thanks all for comments. I just need to suck it up and do the work. I’m doing more on the weight machine now too, I just need to suck it up…
And I think this has gone it’s course. Can it be locked?
You can mark your favourite response as the solution. That’ll show the topic as “solved”, which will mitigate against future solution-responses, but it won’t close the topic.
Owts better than nowt.
Otherwise, you’d have to delete the topic.
Anything better than nothing?
PSA to anyone reading. If your pain cave workouts leave you in a puddle of sweat you don’t have enough AC and/or enough fans. The puddle of sweat just increases your RPE not the amount of work you can do/or did.
The puddle of sweat is not a badge of courage. It just means your environment is undercooled and you are rusting bike parts. A portable AC is cheaper than a smart trainer!
I found this out after we bought a house that came with a utility room and it’s own AC unit. I crank that think to 60F and go. I can do a long threshold workout and not generate more than an occasional bead of sweat. This dramatically changed my indoor cycling.
Indeed.
PSA to anyone that sweats a lot, you can have all the fans in the world, and thousands of BTU’s of cooling, and you will be frozen solid, and likely still sweating. I know people that can’t sweat, and I know people that sweat a lot more than I do. I keep my ‘cave’ around 73, and if it gets colder than that, I freeze. Currently I have 8 fans, a ceiling fan and a dedicated mini-split cassette right over my bike, and I can still raise the temperature around 3 degrees during a 90 minute ride, and have enough sweat to actually leave traces on the legs of my smart bike, (and some big puddles too).
I used to have less fans, and would actually swamp the mat, having sweat going under the mat, effectively gluing it to the floor. Gross, sure. Peeling the mat off the floor was disgusting, but to your comment, It’s My Life. I sweat A Lot. There is nothing wrong with me, or anyone else that sweats a lot. It’s life.
But I am so very glad that you can do you the way you do. Not everyone is as lucky as you. You might want to consider that next time you comment like that.