Need Suggestions for Determining FTP with High Anaerobic Contribution

[DaveWh]

I reduce the recommended FTP by 5%.

I’ve made other changes also - to the TR training plans. In particular - the Low Volume sweet spot base plans have intervals that are too short and too high an intensity for my liking. I’ve replaced a lot of the threshold intervals with with longer intervals in the 85-90% range.

Sweet Spot Progression

The progression I have planned is as follows: 2x20 at 85% 2x25 At 85% 2x30 at 85% 2x20 at 90% 1x60 at 85% 2x25 at 90% 2x30 at 90% 1x60 at 90% I’ll do more than one ride of each workout, so this progression brings me through base and build. My aim is to keep average heart rate for the 2nd half of each workout to below 85% of max. And do every other workout at low cadence. I’ll monitor how things go during my progression, and will tweak things where needed. I’ll also be doing outside rides …

I still do VO2max workouts, but have replaced the likes of Spencer and Kaiser with hard start intervals.

Hard start VO2max intervals

I’ve had a few requests to share some hard start VO2max workouts I created. I created the following team that has four workouts to start with. Edit. Now 14 workouts. https://www.trainerroad.com/app/teams/14144-hard-start-vo2-max-intervals The workouts are a variant on the one below - with 6 x 2.5 minute, 3.0 minute , 3.5 minute and 4.0 minute VO2max intervals. Edit: I’ve also added workouts with longer intervals - 4 x 5, 5.5, and 6 min intervals. Edit: I’ve also created HS-1 versions whe…

These changes have made things much more sustainable for me.

Start with reducing your FTP, and stick to the TR plans. See if that helps first.