I’ve been scheduled Washington + 3 (4.9) and Troll (5.1).
They’re effectively the same intensity except the vo2 workout’s intervals are two min shorter with a 30 sec recovery in between. The progression level is also higher.
Looks like from the screen shots that the VO2Max intervals are pushing beyond 106% FTP at 107%, whereas the threshold intervals are sating below that at 105%. I dont think its an exact science for everyone but 106% is generally the border between the Threshold and VO2max zones.
The difference between the two was 6w. Threshold had 7 min intervals, and 5 of them. And the Vo2 was 2:30, 30 sec recover, 2:30, (total 5 min) with 5.5 min rest x 4.
Yeah, ignore the zone labels. In my own mind it’s “long-uns prolly a little Above Threshold (AT)” and those a great intervals if outside fighting gusty headwinds or on a climb.