Progression Levels after lowering intensity in a workout


Let me start by stating that I have readthis

I am in GBLV3 and just did Merced -1. I had to lower intensity with 4% on last 3 blocks. Afterwards I answered “Very hard” according to the above article . My PL increased from 3.9 → 5.7 and Adaptive Training changed my next VO2 to a 6.0.

I find it strange that I was raised to 5.7 and giving a productive as the next VO2, when I did not fully pass the 5.7.

Anyone able to explain why this is a good ideer?

Vo2 should be very hard and you only lowered a small bit at the end. That’s a pass, so you get the PL of that workout. If you feel it was “All Out”, then change your survey response.


… and/or choose a suitable Workout Alternate when the time comes depending on how you feel on the day.

As long as you’re following the intent of the workout you should always reserve the right to do something easier - or harder - depending on how you feel.


I think lowering the intensity in a workout should be followed with answering “All Out” in the survey.

See the following chart by @mcneese.chad

Not according to this TR article

I agree that it is a pass, but to give me a “harder” workout next time feels silly. I am fairly sure that I will need to lower again. I would be better if I got one that I can complete at 100% with a “Very Hard” answer.

Before writing my post I never intended to do the 6.0, but use Alternates.

In regards to the survey, It did not feel “All out”, that is why “Very Hard”.

@MI-XC nailed it with the response for you here already – VO2 Max workouts are generally “Very Hard” and your reduction in intensity was still small enough for Adaptive Training to consider this workout a “Pass.” You also said that the workout felt “Very Hard” and not “All Out” – that means you’re ready to take on the next one to continue driving adaptations. :muscle:

We’d recommend not reducing the intensity for your next workout right at the start or even going into it with the mindset that you’ll have to reduce the intensity. Instead, think about how all of your workouts prior to this next one have prepared you to get ready for a session at that next level. Eat well, sleep well, recover hard, and come back prepped for the next one ready to smash it!