Use the custom plan builder. You can select the lenght of each workout through it.
The screenshot I posted in reply to @gally24 is of the custom plan builder.
Keep going through the builder, it will allow you to change the time of each workout and what day it is on.
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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.
If you want the rest intervals to be a higher percentage of your FTP then I would either increase the intensity during the workout or not use ERG mode during that interval.
That being said, the way I look at it is TR made those intervals that percentage for a reason.
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Fantastic! This is partially the answer to my question. And I will just need to bump my FTP back up a bunch, or resign myself to manually increasing the Difficulty during those rest periods. Thank you @gally24
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Well, again you seem to be arbitrarily lowering your FTP. I suggested dropping your 269 by like 20 watts to account for your couple months off the bike. You’re suggesting dropping it by more than twice that.
But moreover, if you want to ride zone 2 for a while (I get that) you shouldn’t even have rest intervals. Zone 2 workouts are called “endurance” workouts in the TR system. There are no rest intervals.
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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 longer and the recovery intervals become shorter as the plan adapts.
Seems like you have made two critical errors…setting your FTP too low and then doing a workout that is longer than the period of time you are willing ride. You are always going to get unsatisfactory results when you combine those two problems.
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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 workouts. If your goal is to do Z2, make sure you pick Endurance workouts. As others mentioned, that will get rid of the rest intervals.
I don’t want this to come across wrong, but honestly, if you want to focus on Z2, you need to do a LOT more than 3 hours a week. If 3 hours is all you have, I would change my focus. I think the suggested consultation with a TR expert will help you get the right ftp and get the right plan set up to best meet your goals. I didn’t even know that existed, so I learned something new too!
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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.
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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 case, why bother at all?
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 test. This is a very poor method when you have baseline fitness and take a break because TR guesses based on recent training and weight. If I, for example with my FTP of 295 (4.2w/kg) took 4 weeks off and then had TR suggest, it would give me around 200 at best, which would be WRONG.
Do the ramp test and get your actual current FTP. Then if you want Z2 rides, select Z2 rides end the rests (Which will be minimal, because endurance rides don’t need much rest) will not be as bothersome. But while you might not be trying to take the system, that’s what you’ve done. Or more accurately we would call this “garbage in - garbage out”. TR did the best with the info you gave it. And you hehe proved that the result is garbage, because no one rides at their FTP and says it’s a “great Z2” workout.
Long story short, do a ramp or classic FTP test. Then pick the workouts you want and you will henge fewer issues.
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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 intervals and 40-50% recovery isn’t a nice break in between, see my previous reply and get your FTP dialed in. I’ll tell you, I am MORE than happy for my 45% rest intervals between hard accurate FTP work.
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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 resistance and forvthe rest periods its just a case of pedaling away at what feels comfortable. Often after a flat out interval I’ll drop to near 0w for 2 secs before recovering to pedal at the target or 10-20w over it (whatever feels comfortable).
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The ramp test was the first thing I did. And yes, I tend to agree that my current FTP is set too low. But 40% is also too low for a recovery interval. Thanks for your help.
You have an idea here and folks apparently aren’t going to dissuade you. But I’m gonna say it again…40-50% for rest intervals is not too easy/too low. It’s what it’s supposed to be. A Z2 workout with a proper FTP is not going to give you long rest intervals like that. Any workout where those kinds of recoveries are unnecessary will not include them. The workouts that will give you those rests are doing it for good reason. You need to clear lactate and rest muscles for the next interval.
If your FTP is right and you’re doing workouts that are prescribing 40-50% of FTP rests and you refuse to do the rests you are going to over train and either hurt yourself or be too exhausted to do the intervals properly.
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Sorry to hammer it home again but… 40%ftp for recovery valleys is pretty standard… it shouldn’t feel like your really doing any work…it’s just keeping your legs ticking over ready for the next interval.
The problem is that your FTP is set too low so you don’t need the rest. You’re doing workouts that are designed to be threshold workouts but they feel like Z2 for you.
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