Anyhow, here’s my effort from today’s WFH lunch break.
From having recently done a progression of 2x20@100%, 3x15@100%, 3x20@97%, 2x30@98%, 1x50@98% as well as a couple of TR O/U workouts along the way, I was fairly confident my FTP setting (350w) was close to accurate. My objective was just to sense check this, as I hadn’t done so for quite a while. I wanted to make sure I wasn’t subconsciously being too lazy or going too hard, as well as getting a good workout in.
I set a target of 2-3w increase cos, well, we all want a higher number, and a couple of watts wasn’t going to throw me too far off course! In ERG I reduced the main block slightly throughout to stick to my target. By chance I landed at 352w and 45 mins. I agree with what’s been said already - I feel pretty fresh coming out of that - only the last 2ish mins really started biting with a fairly quick drop in cadence. Will stick with this methodology for future assessments, although I’ll probably make my own version in workout creator, so the only adjustment I need to do is set my FTP to target in settings prior. Also I’d probably get rid of the VO2 max intervals from the warm up and extend time at threshold/upper SST.
Questions for the experts:
- Given my previous workouts exceed this 45 min TTE (albeit at c.97%), how would you proceed with my progression? I did today’s workout in place of a 1x60, which I’m confident I could’ve hit if the workout didn’t exceed threshold.
- I’d guess it’s barely worth actually updating over 2w owing to margin for error etc, or should I squeeze those last couple of watts out where I can?
- Given I got reasonably far into the ramp, I think I should extend time at 100% of target next time (e.g. aim for 30 mins instead of 20) before moving onto the next progression. Thoughts?