Training time during the period went down 20%. Time at 90%+ HRmax went up 4% to 7%…so well up but still in the polarized zone.
TT time improved 15%. Vo2max improved by >14%. MAP went from 424W to 481W.
Just in a nutshell, 29 4x4 workouts. Estimated 0.5% improvement per workout. Nothing earth shattering there but that load was divided up into two blocks…several days the rider was doing two of these workouts per day.