In a few weeks I’m done with my plan and need to make a new one. In general I have not seen much noticeable improvement to my fitness (don’t think that has happened with structured training last 3 years for me). I’ve been trying the “ftp builder” custom plan and also a road plan towards my event in a few weeks.
all is good but want to try something new. I have an “idea” that I need to train my 2-4 min power in order to get my ftp up and I have a fairly ok base. But I can’t seem so find the right plan in plan builder? FTP builder wants shorter vo2max efforts. I want the real dirty ones now. And I guess also the dreadful over/unders as second threshold workout per week.
any plan for this I haven’t noticed or suggestions to go for?
I haven’t had much luck with the FTP to increase, so was thinking something to improve my 2-4min power and repeatability.
Feel free to come with some suggestions. If really bored maybe you can also see something in my history that I can’t to help improve. I’m fine with sharing everything here.
Two and four minute intervals are pretty different.
Whatever you’re looking at is simply a template and ins’t a perfect representation of the work you’ll be prescribed. That depends on your progress and Athlete Levels.
For what you’re looking for, I’d say that’s the best plan, but if you specifically want ~4-minute intervals, you’d want something with traditional VO2 workouts. I can look for something like that, but it won’t likely have 2-minute intervals as well…
As I have understood it “traditional” vo2max go up to around 2 mins intervals max? And “long suprathreshold” beyond that? But I can’t find many plans with much of that work though. I just now I quickly blow up after 2 mins so that’s why I think I need it
if there is no plan for it I think I’ll try a 4 week block just scheduling them and see how it goes.
If you are focusing on improving 2-4 minute power you are going to be doing a lot of anaerobic and sprinting. VO2 and threshold are less important here.
Is this a “side project” or is this something you want to improve in the bigger picture?
It’s just to shake things up a bit and see if that can cause my fitness to increase a bit. I think my sprinting and anaerobic power are ok, but as soon as I go above threshold and need to hold that longer than 2-3 mins I quickly pop. That’s why I think those longer efforts could help?
Vo2 work will pretty much always help and AI should be determining the best version for you, specifically. That way you are more likely to consistently gain over time.
There isn’t huge harm in changing the type for one workout though. Try it, see what it recommends and the alternates.
). Hence those must be my weaknesses.