I did Warlow last week and Palisade today (SSBLV). Palisade seemed easier even with slightly higher TSS and IF. Both workouts are 5x9 minute over-unders with 6 min recoveries. Warlow has two minute unders at 95% and one minute overs at 110%. Palisade has one minute unders at 95% and two minute overs at 105%. Seems like the two minute overs should make Palisade harder (even at 105% vs 110%). Maybe Coach Chad mind game? The one minute unders in Palisade feel like breaks compared to the one minute overs in Warlow that feel like punishment. 
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Oddly enough, I found this to be the case with me as well
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Yes, I did too. Bear in mind that at these levels you are close to maximum lactate steady state which on any given day can vary a bit.
105% might be only very slightly above that day’s MLSS (and therefore easy enough to recover from) but 110% for a minute might actually accumulate considerable lactate that takes a while to clear, especially when recovery is at 95%.
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105% might be only very slightly above that day’s MLSS (and therefore easy enough to recover from) but 110% for a minute might actually accumulate considerable lactate that takes a while to clear, especially when recovery is at 95%.
I was actually wondering about this. I felt like I recovered really well during the unders and recovery valleys today. Warlow last week was totally different story.
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Hopefully, you just became stronger!
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You would be correct, lactate production work at an exponent to the power of 4 once past the MLSS. So 105% will produce around 1.2 times the amount of lactate as working at MLSS, whereas 110% will produce about 1.46 times the amount of lactate. So a considerable amount more, and more lactate to clear.
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Glad I’m not the only that thinks this!
I did Warlow yesterday and I cracked during the last set and had to pause the workout (first four sets were absolutely fine). My suffering was probably exacerbated by the fact that my Powermatch wasn’t quite bringing down my power down enough during the unders (most unders were like 10W more than target), so I wasn’t getting much of a recovery valley. Adding 1% in intensity after the second set probably didn’t help either…
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