On my Garmin Edge 530: when you’re setting up your data fields for the different activities, it’s in the “power” category towards the bottom. It’s called “Time in Zone 2” (of course equivalents exist for the other zones too). Just make sure your zones are set up right on your Garmin and keep your FTP up-to-date.
Slay the spire is so much fun and addicting.
Edit: I originally added the MV 6 week plan to my calendar but deciding if I will take it off and go back to the Trad Base MV II and MV III again as I really like those and gave me good gains on my endurance power over 2+ hours.
MVII is challenging and III is hard. Only did HV I and II but cannot imagine doing HV III.
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Agree. If this is a killer need to re evaluate your threshold.
If set correctly this should be very doable.
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Also agree. When checking the “All rides” tab on the website for this workout, I was shocked by the rate of failure the people already have. I don’t know if people rely too much on the fantastic tool the power meter is, but I think everybody should learn to recognize their anaerobic threshold by feel. Very helpful to adjust ftp. During ramp test, I can pinpoint the step where I go from under to above threshold, making unnecessary the bit where your anaerobic capacity is coming in play.
Anyway, lower your ftp by 5% and you should be ready to tackle the complete block with better improvement than surviving every workout with too high ftp.
This is why to me I think ftp is not always the best measure of progress. For me I can have a higher ftp setting for endurance and vo2 but sometimes need a lower setting for sweet spot workouts.
Earliest of which date back to 1996, so 25 years ago.
Take it up with the TR podcast. I’m done fielding well AKSHUALLLY on this point
Interesting article about 4,8 and 16 minutes intervals and mixing them:
Conclusion - if you want more improvement, go harder.
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Brilliant study that thanks!
Exactly what we needed too. So basically you can either up intensity, lower intensity while increasing duration or mix it up and still get great results.
4*4 compliance looked slightly poorest but still good.
I like the idea of mixing it up, just to get used to working at both intensity and duration. Gives me more confidence.
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fair enough, but even assuming both are physiologically doable, there’s a big jump in threshold progression from 4x8 → 2x16. someone with access to AT told me it’s a 3.9 → 5.0, which seems pretty big of a jump!
hopefully we all get workout levels soon & I can see if the rest of the progression is that big of jumps, but I’m leaning towards replacing the 2x16 with something that feels more achievable to me.
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This is progression only if this your first-ever year of riding a bike. if it’s not - 2x16 is barely a workout if you are not coming from sickness or injury and your FTP is properly set. If you are accustomed by the intensity and how threshold feels 4x8 is by no means different than 2x16 - the difference is purely mental.
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I’m definitely getting rid of the 16 minute intervals. Just to say you’re not alone.
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Best thing about these workouts is the dread and drama they create. I have a 4x8 with 2 min rest tomorrow, and I’ve been debating with myself all day how hard I can pace these. Basically a 38min smash fest and I haven’t done anything that tough before.
Will see but after a couple other successes with the 4min and 16min workouts the other week my confidence is up a lot.
I did the 3x16min by the way, it’s tough but not undoable. 4x16 Wouk have been too much for me that day but maybe next time I’ll be stronger.
Have to be game though, we’re riding easy all week for hours to stay fresh to do a harder than usual workout. Have to keep that in mind and hope it pays off!
No need I’ve read the 1996 paper
Note I have posted this comment also in the AT thread…
Is there any way alongside the AT features I can see a weekly summary by power zone of how much time spent in each zone? Z1 to Z8. I can see it for a single session (internal or outside). I would like to see that summarised for a week, or a 4 week period (or a plan period),
Whether I am doing polarized (I am not) or pyramid training (I am), given all this chat about time in zones, it would be really useful to see an overall summary each week of time spent by zones. This way I can balance my training.
It would also help me get a sense of progress (as indicated by the AT development picture) vs effort in each zone.
It would be especially useful as when I am doing outside rides in two circumstances
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As Ido long TTs I ride long intervals at Sweet spot and Threshold, and it is useful to see how much time on a 2-3hr TT ride I was in each zone as contributing to an overall week. (not simply for a single ride)
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I often use outside rides to power up hills and develop Z5/6/7 work that is not normally covered in my more sustained power plans for my Time trials. Soi seeing an overall picture would help me.
Just an idea. It may be around but I have not found it.
Thanks
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I’ll try this shortly, nice approach thanks Bb!
Strava still doesn’t have this feature. Intervals.icu is the place to go it seems for the time being.
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Another vote for intervals.icu. I use this all the time when planning and tracking. Here’s an example.
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That is great, but I already have TrainerRoad, Garmin Connect and Strava. Let alone bestbikesplit and Mywindsock. I would like to keep my analysis of training in one place, and as TR drives things, that is the natural place.
However I will take a look, thanks 
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