I’ve planned to go through the 8 week polarized mid volume plan soon.
I’m confused about the VO2 max workouts though.
First of all, there seems to be very little progression in them. They’re all 3x4min @106% FTP, the only thing that changes is the recoveries go from 4 minutes to 3 to 2. You also seem to start over in week 5, going back to 4 minute rests. What am I missing here? I’d expect some more progression, and certainly not to go back to what you started at halfway through the plan. The threshold workouts do the same only with 4x8min @100% FTP.
Second, 3x4min @106% FTP seems fairly easy? When I’d do hill repeats as my own version of VO2 max training previously, I’d do 5x3min @ 115% FTP, with only 90 seconds rest in between at that wasn’t easy, but also not so hard that I’d be completely spent because I’d always be able to up the power a bit on the last climb, which was also a bit longer at 4 minutes because the turn off to go back down was slightly before the top.
I don’t think it’s because my FTP was underestimated because this is based on FTP measured a few weeks after the interval sessions, which if anything is estimated because I’d do a 20min test without the shorter all out efforts before the 20min one.
I thought the idea behind polarized was that it was mostly easy, but the hard bits would be very hard. So am I missing something, should I adjust the workouts, or should AT automatically fix that?
edit: adaptive training seems to have been the issue: