Criteriums with a steep-ish hill are a frequent scenario leading to “NP busters”, at least for those who can produce them.* I believe it is the result of recruiting greater muscle mass while standing on
the climb
*You need both adequate neuromuscular power and adequate fatigue resistance during supra-FTP exercise to do so.
Astrology
For symmetric equal-length on/offs (that is, X seconds on/ X seconds off, where the on is Y% above FTP and the off is Y% below FTP), TSS increases faster when you boost intensity than when you lengthen the interval length.
(Here, .05 means your on interval is 5% higher than FTP and your off is 5% below FTP; .25 means your on interval is 25% higher than FTP and your off is 25% below).
FTP is not your hour power
So if I understand correctly, 30 s on/off intervals at 132%/68% of FTP is the “cheat code”. Any takers?
Easier to do the calculation than to do the workout.
FTP 180w (probably overestimated), Pmax 2011w, FRC 47kJ, about 84kg bodyweight. Workout was 4x45sec hill reps with about 40min rests. Can confirm it’s easier to calculate than to do.
lol!
101w avg, that’s what I call the Helson Special
That is ridiculous😳
2018 I was 82kg, around 350w ftp/1500w pp and 35kj w’ bal (which I thought was pretty good). Held 1000w for 30sec a few times, 800 for 60.
4x45 at 1000 is next level🫡
