In my testing, anything over something like 200% or 225% will inflate the Workout Level to unrealistic levels. Later I’ll go search for my forum post on the subject, where I modified existing TR workouts and increased the % on sprints.
Likely you would see reasonable results making the 6x20s something like 175% or 225%, and same comment for 6x10s. You would need to look at a TR sprint workout with 20-sec sprints, and same for TR workout with 10-sec sprints. I’m assuming the rest of your custom workout is endurance somewhere between 65-75% because that’s essentially what you’ll see with a TR workout (you would need to look and confirm).
Get Faster with TrainerRoad
Sign up and download the app to start training. Available on iOS, Android, Windows and Mac devices.
Ask a Cycling Coach Podcast
This is the only podcast dedicated to making you a faster cyclist. Listen to the latest episode and more.
We Are Here to Help!
Browse hundreds of articles in our Support Center or contact our world-class support team to get back on track.