What is the optimal way to progress sweet spot duration? Assume the cyclist has completed a couple seasons of structured training and is just coming off their current season and a couple week rest period. In other words, stating the base phase for the upcoming season. 3x12 > 4x10 > 3x15 > ? > ? > ? …

Easy as pie to create a big set of those with TR’s Workout Creator. Create your 4x9@88%. Then clone and increase the height of the bars, three times. Now you’ve got a set of 4x workouts. Then you can take each of those, clone and add a recovery/work interval pair to it, and now you’ve got a set of …

Slightly off topic, so please delete if needed. I am wondering if a SS focused phase would be of best use for me? Im a believer in working on my weaknesses rather than my strengths. I consider myself more anearobic biased rider and my weakness is definitely my 20m power upwards 290w 3.8w/kg via a r…

If you are more anaerobicaly inclined ramp test probably overestimating your ftp. I would start with proper, long ftp test and then go with SS. If long, steady state intervals are your weakness it should definitely help you. But be careful going to the SST and threshold workouts with overestimated f…

Which test would you recommend? I’ve never had any trouble completing my z3/4 sessions (apart from lemarck) so it not sure it number is massively away from being correct. Looking back at my previous plans, I have had the biggest gains from sustained power build.

Personally I’ve always used the 20min test, but I suppose you could do 2 of the 20 min test, 2 x 8 min test or ramp test and use the midpoint of the values collected.

You could check out this thread. [image] Kolie Moore's FTP test protocol Training I’ve seen some mention of this in some other threads, but I’m wondering who here as done one of Kolie Moore’s FTP test protocols, and how it worked for them. I’m thinking of giving one a t…

If you think you are more anaerobicly inclined, the longer the better. I would recommend Kolie Moore test as always.

This is the testing method I had in the back of my mind. I wasn’t keen on the 20min test as pacing plays too large a part. Although I have completed all of my SS or threshold sessions with my current ramp test ftp, do you recommend that I manually lower my FTP so that I dont blow out during Kolie Mo…

No, try your current ftp. If you blow out - you blow out, so at least you know your ftp was too high, if not - your ftp is correct. There is no bad test.

I’ll give that a go and see what happens. Could be fun or I could need a bucket…

Sweet Spot Progression

Training

nckgntl September 19, 2020, 2:54pm 253

You could check out this thread.

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Sweet Spot Interval Length Training	64	13450	February 12, 2020
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Sweet Spot Progression

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