I was interested in the shortest possible workouts, so I started doing the new SIT workouts (Birling, Detling, Charing) over the past couple of weeks. I wasn’t sure how to structure a progression with these, and couldn’t find a plan that uses them.
Here’s what I did:
First week: Birling (Monday 100% intensity, Wednesday 101%, Friday 102%)
Second week: Detling (Monday 102%, Wednesday 103%, Friday 104%)
Third week: Charing (Monday 104%, Wednesday 105%, no time for Friday workout)
Each workout had my cadence slowing on the next-to-last interval, and had my cadence dropping to nearly-zero on the last interval. The effort was so hard on that last interval in Charing that my front wheel kept popping off the floor on each pedalstroke. I’m planning on taking an easy week, then doing a ramp test, then starting over with Charing at 100%.
So… what would the proper TR version of the SIT plan do differently?