Whatever the particular workout calls for, last week the one that really stuck out was Rogers +2, I posted a link to my ride above but that is 4x7min at 102% of FTP. Again was fine for the first one and my cadence fell each successive interval (look up). Saturday was Spruce Knob +3, which is 3x30 at 85% of FTP. So that one is actually sweet spot (the other being threshold). For that workout I was 87 rpm for the first 30 min, which is fine, 81 rpm for the second and 76 rpm for the third.
To those guys posting 4DP numbers…yeah I’ve never done that test and having seen it done on YouTube I will never be doing that test. LOL
Saturday will be Tray Mountain +3 which is the last hard workout in the Century Mid Vol specialty phase program. Next week is a taper/endurance/recovery week and the following week we are headed to CA for the Vegan Cyclist’s Yosemite Cycling Camp so I will get to see how all my training has helps as we do an 86 mile/8,200’ of vertical ride the first day.