I have a long-winded complaint, and then a question… bare with me: So I took a couple of months off from cycling and wanted to get back on bike starting Jan 1. I figured I’d give myself a little kick in the pants and ride for a minimum of 15-20 minutes for 15 days straight. I also figured it would …

Nope. You can change the times in plan builder. [Screenshot_20240108_211140_TrainerRoad] [Screenshot_20240108_211227_TrainerRoad] [Screenshot_20240108_211247_TrainerRoad]

[image] dcolum23: Yeah, you might be right. But let’s say I bump my FTP back up to 225 w. 40% (the rest intervals from today) of 225 is 90. 90 watts? Haha. Thats not much better. Well, again you seem to be arbitrarily lowering your FTP. I suggested dropping your 269 by like 20 watts to accou…

[image] dcolum23: 40% (the rest intervals from today) of 225 is 90. 90 watts? Haha. Thats not much better. 40% is your recovery interval…and it occurs after a 6’ Over / Under interval. At the beginning of a plan, this is normal. As you progress through the plan, the work intervals become lo…

Thanks for that perspective. I’m looking forward to seeing what adaptations might be suggested.

Sounds like you’re coming around to setting your FTP properly and you’ve found a way to get your workouts to the correct length. The other thing is picking a plan that focuses on what you want to focus on. You said you were ok with leaving your FTP low to try to do the Threshold workouts as Z2 wor…

I don’t want to train in Z2. I was just using that as an example of a wattage that I found somewhat productive. 40% of your FTP (no matter what your FTP is) is a massive jump and far too low. I would love to see an option for a set minimum percentage.

When I’m cooked from a set of hard Anaerobic intervals or a long VO2 one, I welcome a short 40% recovery. Context of the interval placement is important when training. I totally understand why doing a super low recovery felt like a waste of time after you did a short Z2 interval.

Doing threshold workouts at your endurance power is also going to result in junk progression levels. Set your FTP to something more reasonable and follow the plan. Using plan builder to build a plan using an artificially low FTP is not really going to result in the intended adaptations; in which c…

If TrainerRoad is saying you are at FTP 176 but you are saying this is “a great Z2” at 176, then that is not your FTP. Since you find 72 watts way too easy, this also suggests your FTP is not 176. I am assuming you have TR your recent riding stats and let it, literally, suggest an FTP rather than te…

P.s. And yes, if you are truly doing threshold work at your proper FTP, you should be resting between intervals at 40-50% FTP. Yes, even if that means 90W if that’s what your true FTP suggests. This way you’ll actually be able to repeat threshold intervals properly. If you are doing threshold or VO2…

[image] dcolum23: Question: is there not a way to construct a plan that never has workouts longer than an hour, Yes if it is plan builder, click on the block name invthe calendar and set your default durations for the block. All my work outs are set to 45mins. I do all my work outs in resis…

Rest Intervals are WAY Too Low

Training

mcneese.chad January 15, 2024, 1:16pm 45

Well…

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Rest Intervals are WAY Too Low

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Rest Intervals are WAY Too Low

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