This is one related post.
And another good reference.
This is from an old post or podcast. Coach Chad described doing a VO2 block before going in to sweet spot training. Here’s the workouts in order.
Gendarme, Stanislaus-4, Bashful, Freel+1, Baird+2, Mills, Gawler, Dade, Spencer. I moved on to 4×8 min at 105% of ftp,. Unfortunately I injured my leg doing yard chores, so I’m starting over. Getting old is a b#$%.
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Thanks for the replies. I screwed up my right knee running intervals about 6 weeks back - running harder than I was supposed to run and ended up with patellofemoral syndrome. I have been able continue cycling 2-3 times per week 1-1.5 hour sessions at 60-70% FTP and am now looking to building my volume up and if it doesn’t hurt, include one interval session that eventually builds to 4 X 8 @ 105%. I realize now that VO2 max is the wrong way to come back from an injury. I recall someone else suggesting starting out with shorter intervals with fewer reps and building from there - something like 5 X 2 min @ 105% (or less if necessary) with 2 min rest.
I hear you on the getting old - I’m 61…so not far behind you.
@Thorsten Are there any such workouts within TR?
@dcon I have Patello Femoral Syndrome as well. Looking for permanent relief via stretching for now. How are you coping?
I am stretching and also doing some strengthening exercises - not so many reps yet, but some deep squats, lunges and split squats; I also used the leg machines at the gym twice this week - low weight, 15 reps. My doc said anything that doesn’t hurt is okay and said that my right vastus medialis is obviously weaker/smaller than the left.
Use the leg press machines single legged. This way your good leg can’t carry the bad leg. Several years ago I ruptured a disk, and watched my left leg waste away. I hit the gym hard, and things are back to normal. No more back pain either. I can deadlift and squat with weight without problems.
Yes - my plan is to move to single leg exercises. I haven’t used the machines in a couple years (bad move). Did you do anything different for the leg you were trying to strengthen, i.e., more reps or sets for that leg?
No, just isolation was sufficient. The muscle loss was probably due to lack of nerve input during the acute phase of the disk rupture. When that swelling settled down, things came back. I wasn’t riding in those days, mostly hiking in the Sierras and occasionally swimming in addition to lifting. I would love to have those riding years back, but so it goes.
Okay - thanks. By the way, when I mentioned squats and lunges, I meant body weight. I think it will be a while yet before I try anything more than that.
I’m currently doing SSBMV1 and plan to skip SSBMV2 in lieu of a 6 week polarized block. I’ve always trained pyramidal (SS/Thr), and have never done a true Polarized block so I’m interested to see what, if anything happens fitness wise coming out of it.
It’s interesting to see what sort of CTL/ATL/TSB happens over this 6 week block when modeled by Intervals.icu, which makes it look like a waste of time, but I suspect it will not be.
I’m doing 2 blocks that are 2 weeks on, 1 week rest. I’ll repeat blocks hoping to bump intensity (wattage) up for the second block. My threshold workouts start with 4x8 @ 102% for the first week, followed by 4x8 @ 105% the second week. I also progress the 30/15 VO2max workouts each week. Rest weeks are very easy with one day of intensity to keep the legs fresh.
Block 1
Block 2
Look good?
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Those blocks look good, similar to the Stoggl & Sperlich intervention but with less volume.
I am interested to see how it works for you.
I still struggle with this whole concept to train. You still have two higher intensity rides in the week with more volume. This winter I did TR low volume plans from Nov to April but added in an extra ride each week, ie Baxter or something like that. I am definitely stronger at this point from adding an extra ride in so that part worked.
From Intervals.icu it has me as Pyramidal
Z1+2 60%
Z3+4 31%
Z5+ 9%
I can ride outside now so I tend to up my volume to say 7-10 hours a week. My plan is to still do a TR low volume plan, was going to do short power build just for something different but add in two extra rides all depending on how I feel. One ride would be in the 2.5 -3 hour range to get the distance back up. This used to be my group ride but will be solo this year. The other will be in the 90 minute range. So I will ride 5 days a week. I may push some TR workouts to outside but Ill see. I just feel I need something different. I think I will still be in the Pyramidal range for my workouts…maybe after that I would try a Polarized plan. It doesnt quite look as hard on the body for me…which is a consideration as I turn 60.
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I’m putting together a polarized base block to start soon. I want it to be around 500TSS a week around 10hrs/week, probably doing 3 weeks on and one recovery over 12 total weeks.
My thinking was:
Monday - off
Tuesday - VO2 1hr
Wednesday - 1 hour easy
Thursday - 2hrs easy
Friday off
Saturday - 2hrs mix of easy and some threshold
Sunday - 3-4 hrs easy.
Need to get the SO to sign off on the Sunday long ride but should be ok.
The easy rides I’m not sure to try and incorporate Maffetone style HR limiter or more likely HRR, although I think it works out similar for me.
I’m also going to go back through this thread for better ideas for VO2 (particularly progression) but mainly wanted to know if I was on the right track.
If you can do that Thursday ride at LT1 instead of “easy” it will help.
Would make the Saturday effort a proper threshold / SST workout. 4 x 10, 2 x 20 and work up to 3 x 20 @ 85-95%
Here is a “VO2” progression I have used. It assumes 3 weeks on and 1 week off. Start with 1:1 work/recovery between intervals. There is no need to be fancy with this stuff. Just do the work and put in the time:
3 sets 6 x 1 min @ 120-130% (18 min)
2 sets 5 x 2 min @ 120-130% (20 min)
1 set 6 x 3 min @ 120% (18 min)
Recovery week
1 set 6 x 3 min @ 120% (18 min) And 1-2 extra if feeling great
1 set 6 x 4 min @ 115-120% (24 min) This is where it starts getting hard)
1 set 5 x 5 min @ 115-120% (25 min) This is the bog standard, time tested 5x5
Recovery week
1 set 5 x 5 min @ 115-120% (25 min) add a sixth effort if feeling good
1 set 5 x 6 min @ 110-115% (30 min) add a sixth effort if feeling good
1 set 4 x 8 min @ 105-110% (32 min) add a fifth effort if you can
Once I complete that progression will go back to week 4 and start reducing the recovery time.
Have found some athletes struggle to get past 5 min of effort at this level of intensity. That’s fine, just cycle between 3-4-5 min and decrease the recovery time. It is fine to add 1-3 intervals to increase total time but I leave that for after completing a couple cycles. 5 x 8 min (40 total) is pretty much max for me. Normal is around 25-30 min. If the recovery is short enough, and the effort stout enough, that is plenty.
For the 1-2-3 min efforts, 120% is pretty easy level of effort for an experienced rider with 1:1 recovery.
For your overall program, something like that progression will take care of VO2-Tuesday. Sort out your other hard day and should see good progress. IF the 2 days a week hard (Tues + Sat) stalls out, add some SST to Thursday.
Hope that helps.
Mark
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I would swap Tuesday and Wednesday around so you have two day block Mon/Tue then easy day Wed ready for the 2nd hard session of the week on Thu.
I’d also recommend upping the Saturday duration if you can.
Good luck 
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That is a lot of great advice! Really appreciate you taking the time. I’ll spend some time on the VO2 workouts this week and incorporate what you’ve mentioned.
Yeah i had mixed thoughts on the Saturday ride. I wanted another 30mins or so of intensity which gave me an hour >FTP for the week, so keeping to around 90/10 (TIZ). Does it matter if I stray from this? I do like SST work as it really suits the long climbs I have nearby.
Looking forward to how it pans out
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I think “hard a couple days a week” is sort of the essence of polarized. For any program, getting the exact minutes optimized is more individual. I’d plot out 8 weeks, give it a go and see how it works for you. If happy, plot out another 8 and keep going.
As long as you work into it should make progress. Don’t try to go straight to 5 x 8 min Tuesdays and 1 x 60 100% Saturdays 
I would do the Thursday ride and try to get 30 min at LT1, then work up to 60-75 min at that level over many weeks. Keep your Sunday ride chill.
Probably the most important training thing you can do is set a plan, stick to it, give it time to work.
Good luck,
Mark
How many vo2 session a week do you do? I’m reading it wrong.
Over this summer, I will have lot of time and no responsibilities. Basically setup for cycling orgy
Background: I do not race, just doing unsupported long distance solo rides. Working toward imperial double century, hoping to get into 12-13hr timeframe.
Just finished SSBHV1 and next will finish custom SSBHV2 where two days are substituted with 4hr + 5hr Z2 rides. Weekly load 15h/730TSS → 16.5h/840TSS. According to intervals.icu/fitness whole block is nicely in optimal training zone.
After that I’d like to try out polarized block (2x 3wk load / 1wk recovery). Created custom plan, taking VO2max & threshold progression from here and there. But most of period seems to be in grey training zone. Is it something to look for at all? Or should change any progression?
Here’s the plan itself:
- 2.
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