# Is it just me or is this a really tough workout **URL:** \ **Category:** Training\ **Created:** [December 15, 2020, 11:13am UTC](https://www.trainerroad.com/forum/t/is-it-just-me-or-is-this-a-really-tough-workout/48844 "2020-12-15T11:13:25Z")\ **Posts on this page:** 20\ **Page:** 1
**Author:** ![Matthew\_Taylor](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/matthew_taylor/32/53136_2.png) [@Matthew\_Taylor](https://www.trainerroad.com/forum/u/Matthew_Taylor)\ **Post date:** [December 15, 2020, 11:13am UTC](https://www.trainerroad.com/forum/t/is-it-just-me-or-is-this-a-really-tough-workout/48844/1 "2020-12-15T11:13:26Z")
I have recently done this workout twice. I totally failed the first time around after the first interval, and the second time, I did the first interval at 100% and the rest at 90% but got through it. Either way, I feel quite far away from completing this at 100%. Whats your thoughts. Here is the workout: -15 min warm up -105% for 5 mins straight into 115-120% for 3mins. Rest for 2 mins. 6 sets. -80% for 2 mins straight into 30 sec max effort. 3 sets. -10 mim cool down TIA. ---
**Author:** ![old\_but\_not\_dead\_yet](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/old_but_not_dead_yet/32/58519_2.png) [@old\_but\_not\_dead\_yet](https://www.trainerroad.com/forum/u/old_but_not_dead_yet)\ **Post date:** [December 15, 2020, 11:17am UTC](https://www.trainerroad.com/forum/t/is-it-just-me-or-is-this-a-really-tough-workout/48844/2 "2020-12-15T11:17:12Z")
It’s not just you. In fact, I’d be highly impressed by anyone who could complete the first set, much less the entire workout. ---
**Author:** ![Matthew\_Taylor](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/matthew_taylor/32/53136_2.png) [@Matthew\_Taylor](https://www.trainerroad.com/forum/u/Matthew_Taylor)\ **Post date:** [December 15, 2020, 11:25am UTC](https://www.trainerroad.com/forum/t/is-it-just-me-or-is-this-a-really-tough-workout/48844/3 "2020-12-15T11:25:38Z")
I’m glad its not me as I’ve been cooking myself trying to get through it. If a coach was to set this for one of their riders is there a possibility that is some kind of testing involved within the workout or another goal, as opposed to completing the workout? ---
**Author:** ![DwayneB](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/dwayneb/32/43662_2.png) [@DwayneB](https://www.trainerroad.com/forum/u/DwayneB)\ **Post date:** [December 15, 2020, 11:50am UTC](https://www.trainerroad.com/forum/t/is-it-just-me-or-is-this-a-really-tough-workout/48844/4 "2020-12-15T11:50:20Z")
The intervals sound fun, and I’m usually a “the rests in this workout are too long” kind of guy, but only 2min between those efforts sounds rough. Maybe something like 2 sets of 3 intervals, with 2min between intervals, but 5-10min between the sets, that might be more reasonable, but still pretty dang tough. Edit: I gave it some more thought, trying to imagine the effort in my head… and now I’m thinking 3 sets of 2 intervals. There just needs to be more recovery time. Ha, PusherMan beat me to it… 1:30 length workout, 147 TSS, 0.98 IF. Yeh, that’s not exactly a winter workout… ![image](https://global.discourse-cdn.com/trainerroad/original/3X/e/2/e25e507ea2b86ac14999a7bf257c206dee5ffc5e.png) Edit: This is what I would change it to if I were to do it myself, at least for the first try to get through it: ![image](https://global.discourse-cdn.com/trainerroad/original/3X/f/6/f6d748db70440da19a621894d117c705e986b07c.png) ---
**Author:** ![PusherMan](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/pusherman/32/4266_2.png) [@PusherMan](https://www.trainerroad.com/forum/u/PusherMan)\ **Post date:** [December 15, 2020, 12:10pm UTC](https://www.trainerroad.com/forum/t/is-it-just-me-or-is-this-a-really-tough-workout/48844/5 "2020-12-15T12:10:05Z")
If I’ve understood your description, this is what the session would look like for me. I’ve included rest periods between the Warm Up and the two main sets. ![Screen Shot 2020-12-15 at 12.06.44](https://global.discourse-cdn.com/trainerroad/original/3X/3/7/37f4758e4937bdf908c6807f2794400aeb9dbb0b.png) For me, this would be a _Peak Fitness Test_ type workout. Not something I’d be trying to crack in my winter training. ---
**Author:** ![Matthew\_Taylor](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/matthew_taylor/32/53136_2.png) [@Matthew\_Taylor](https://www.trainerroad.com/forum/u/Matthew_Taylor)\ **Post date:** [December 15, 2020, 12:16pm UTC](https://www.trainerroad.com/forum/t/is-it-just-me-or-is-this-a-really-tough-workout/48844/6 "2020-12-15T12:16:43Z")
You’ve understood perfectly. Thanks for the reply. ---
**Author:** ![PusherMan](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/pusherman/32/4266_2.png) [@PusherMan](https://www.trainerroad.com/forum/u/PusherMan)\ **Post date:** [December 15, 2020, 12:19pm UTC](https://www.trainerroad.com/forum/t/is-it-just-me-or-is-this-a-really-tough-workout/48844/7 "2020-12-15T12:19:10Z")
You have my best wishes! This would floor me right now 🥵 ---
**Author:** ![mcneese.chad](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mcneese.chad/32/15056_2.png) [@mcneese.chad](https://www.trainerroad.com/forum/u/mcneese.chad)\ **Post date:** [December 15, 2020, 1:44pm UTC](https://www.trainerroad.com/forum/t/is-it-just-me-or-is-this-a-really-tough-workout/48844/8 "2020-12-15T13:44:17Z")
If the built workout and my eyes are correct, that’s a 0.96 IF workout at nearly 2 hours in length… If a person completes that workout, I’d wager their FTP is too low. Put another way, that seems like a terribly written workout because it’s likely impossible with an accurate FTP. I see no point in that unless it’s made to deliberately crush you and find a failure point vs being targeted workout meant for completion. ---
**Author:** ![Matthew\_Taylor](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/matthew_taylor/32/53136_2.png) [@Matthew\_Taylor](https://www.trainerroad.com/forum/u/Matthew_Taylor)\ **Post date:** [December 15, 2020, 2:07pm UTC](https://www.trainerroad.com/forum/t/is-it-just-me-or-is-this-a-really-tough-workout/48844/9 "2020-12-15T14:07:36Z")
Here is the workout as a whole and also a picture my attempt. ![20201215_140306](https://global.discourse-cdn.com/trainerroad/original/3X/1/0/1028111e057a17bec17027401b923540bd0794e2.jpeg) ![20201215_140323](https://global.discourse-cdn.com/trainerroad/original/3X/a/a/aadbb3df3054b9df36fdc252000b0753910981db.jpeg) ---
**Author:** ![danielm](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/danielm/32/7725_2.png) [@danielm](https://www.trainerroad.com/forum/u/danielm)\ **Post date:** [December 15, 2020, 3:28pm UTC](https://www.trainerroad.com/forum/t/is-it-just-me-or-is-this-a-really-tough-workout/48844/10 "2020-12-15T15:28:14Z")
Does look like something that would sit in the ‘specialty’ phase for something like rolling road race, as a race simulation. Hardcore 😛 ---
**Author:** ![RecoveryRide](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/recoveryride/32/53516_2.png) [@RecoveryRide](https://www.trainerroad.com/forum/u/RecoveryRide)\ **Post date:** [December 15, 2020, 3:54pm UTC](https://www.trainerroad.com/forum/t/is-it-just-me-or-is-this-a-really-tough-workout/48844/11 "2020-12-15T15:54:24Z")
I can’t see anyone completing that with an accurately set FTP, tbh ---
**Author:** ![truep](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/truep/32/12890_2.png) [@truep](https://www.trainerroad.com/forum/u/truep)\ **Post date:** [December 17, 2020, 2:33am UTC](https://www.trainerroad.com/forum/t/is-it-just-me-or-is-this-a-really-tough-workout/48844/12 "2020-12-17T02:33:19Z")
It’s basically like doing the standard 8 minute ftp test, but instead of twice with FULL recovery in between, only 2 minutes, and 6 x’s instead of 2x’s. No one is doing this “workout” with a correctly set ftp. I don’t even see doing 2 intervals with a correctly set ftp. One interval should be just doable but only on a good day. I call fake workout. 🙂 ---
**Author:** ![old\_but\_not\_dead\_yet](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/old_but_not_dead_yet/32/58519_2.png) [@old\_but\_not\_dead\_yet](https://www.trainerroad.com/forum/u/old_but_not_dead_yet)\ **Post date:** [December 17, 2020, 12:05pm UTC](https://www.trainerroad.com/forum/t/is-it-just-me-or-is-this-a-really-tough-workout/48844/13 "2020-12-17T12:05:59Z")
Most people have a W’ equal to about one minute of exercise at CP. Some, though, can do two, three, or rarely even more. Each of those 8 minute efforts requires about 45 seconds worth. Throw in the rest periods, and I could see _some_ folks being able to make it through the first part. Most, though, would probably fail after just two or three reps. ---
**Author:** ![chidlow](https://avatars.discourse-cdn.com/v4/letter/c/cab0a1/32.png) [@chidlow](https://www.trainerroad.com/forum/u/chidlow)\ **Post date:** [December 17, 2020, 1:50pm UTC](https://www.trainerroad.com/forum/t/is-it-just-me-or-is-this-a-really-tough-workout/48844/14 "2020-12-17T13:50:57Z")
> [@old\_but\_not\_dead\_yet](#): > > Most people have a W’ equal to about one minute of exercise at CP. Interesting, never heard this before. Do you have any publicly available references? ---
**Author:** ![old\_but\_not\_dead\_yet](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/old_but_not_dead_yet/32/58519_2.png) [@old\_but\_not\_dead\_yet](https://www.trainerroad.com/forum/u/old_but_not_dead_yet)\ **Post date:** [December 17, 2020, 3:01pm UTC](https://www.trainerroad.com/forum/t/is-it-just-me-or-is-this-a-really-tough-workout/48844/15 "2020-12-17T15:01:23Z")
Take your pick, and just divide W’ by CP. > **[CP W' cyclists - Search Results - PubMed](https://pubmed.ncbi.nlm.nih.gov/?term=CP%2BW%27%2Bcyclists)** > > CP W' cyclists - Search Results - PubMed ---
**Author:** ![hdas](https://avatars.discourse-cdn.com/v4/letter/h/90db22/32.png) [@hdas](https://www.trainerroad.com/forum/u/hdas)\ **Post date:** [December 17, 2020, 8:53pm UTC](https://www.trainerroad.com/forum/t/is-it-just-me-or-is-this-a-really-tough-workout/48844/16 "2020-12-17T20:53:12Z")
> [@mcneese.chad](#): > > If the built workout and my eyes are correct, that’s a 0.96IF workout at nearly 2 hours in length… > > if a person completes that workout, I’d wager their FTP is too low. Put another way, that seems like a terribly written workout because it’s likely impossible with an accurate FTP. Is there any reason or empirical evidence why this has to be the case? The longest / hardest workout I do is about 83% for 2.5h. And I think it could be longer, or do 2.5h harder…The only thing we know is that you ride your FTP for 45m-1h (TTE), and that is 100%, but what’s to say you couldn’t do 2 hours at 90-95%?? Maybe @old_but_not_dead_yet can chime in Thanks ---
**Author:** ![mcneese.chad](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mcneese.chad/32/15056_2.png) [@mcneese.chad](https://www.trainerroad.com/forum/u/mcneese.chad)\ **Post date:** [December 17, 2020, 9:07pm UTC](https://www.trainerroad.com/forum/t/is-it-just-me-or-is-this-a-really-tough-workout/48844/17 "2020-12-17T21:07:46Z")
> [@hdas](#): > > Is there any reason or empirical evidence why this has to be the case? My overly simple analysis: - A ride of 1.0 IF at 60 minutes is the equivalent of an FTP effort for that hour. - Stretching that 1 hour to 1:40, with a very minimal IF reduction (1.0 \> 0.96) means that is just about an FTP effort equivalent for a full 40+ minutes extra. There are probably better metrics or ways to quantify than that, but the IF vs Time is a reasonable one for a quick evaluation, and is why I think the workout is terrible or at least needs a hefty qualifier for anyone trying it. > [@hdas](#): > > what’s to say you couldn’t do 2 hours at 90-95%?? - I don’t have the math to back up my hunch, but double the time with only a 5-10% effort reduction doesn’t seem practical to me. ---
**Author:** ![hdas](https://avatars.discourse-cdn.com/v4/letter/h/90db22/32.png) [@hdas](https://www.trainerroad.com/forum/u/hdas)\ **Post date:** [December 17, 2020, 9:11pm UTC](https://www.trainerroad.com/forum/t/is-it-just-me-or-is-this-a-really-tough-workout/48844/18 "2020-12-17T21:11:25Z")
> [@mcneese.chad](#): > > I don’t have the math to back up my hunch, but double the time with only a 5-10% reduction doesn’t seem practical to me. I could be wrong, but I think you are being mislead by assuming a linear dynamic. That’s the whole thing about thresholds and why it’s an useful concept. ---
**Author:** ![mcneese.chad](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mcneese.chad/32/15056_2.png) [@mcneese.chad](https://www.trainerroad.com/forum/u/mcneese.chad)\ **Post date:** [December 17, 2020, 9:13pm UTC](https://www.trainerroad.com/forum/t/is-it-just-me-or-is-this-a-really-tough-workout/48844/19 "2020-12-17T21:13:30Z")
I am not necessarily being “linear” since I am taking gut feel and SWAG. Besides that, I’m happy to have someone more clearly state it and correct anything I’ve said that is off-base or wrong. ---
**Author:** ![Power13](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/power13/32/92171_2.png) [@Power13](https://www.trainerroad.com/forum/u/Power13)\ **Post date:** [December 17, 2020, 9:18pm UTC](https://www.trainerroad.com/forum/t/is-it-just-me-or-is-this-a-really-tough-workout/48844/20 "2020-12-17T21:18:15Z")
> [@Matthew\_Taylor](#): > > -105% for 5 mins straight into 115-120% for 3mins. Rest for 2 mins. 6 sets. FFS…WHY!!! 🤣 🤣 🤣 [Next page](https://www.trainerroad.com/forum/t/is-it-just-me-or-is-this-a-really-tough-workout/48844.md?page=2)