Haha, but there it just goes to 11 by default, that is fine. What I have issues with is saying there are levels 1-10, and then immediatly have some over that.
I do understand where the problem is - to scale the workouts appropriatly, you sort of need to know what the maximum is, and that is impossible when anyone can just come and make their own workout. However, they could have scaled them and then sqaushed the scale with a logarithm or something.
looks like youāre on the mobile app - have you forced the update of it? For some reason my Android app didnt auto update and I had to manually do it, and then I saw the progression levels.
I have, I can see all the Workout Levels on the TR workouts in my calendar 
. Thanks though.
Do you have any workouts with 2*60 that show a ālevelā?
its a 12
You can see it on on the workouts tab in the browser and just filter to your custom workouts.
Thanks very much for that.
I donāt know if Iām doing it wrong, but the only custom workouts I can see are the ones in the āTeamā I joined āMore Sweet Spotā
Yep. Thatās the one. Strong you arenāt seeing the levels
NOTE - the levels for custom workouts are NOT accurate according to TR. The calculations only work properly on TR designed workouts. Youāll see all sorts of werd numbers on long custom sessions.
My hunch is that the algorithm can deal with long SS intervals a lot better than some of the long custom workouts that have multiple different intervals hitting multiple different zones/intensities.
Iām not saying they are the same or directly relateable, but I think they arenāt as bad as some of the wild ones.
But, you know what they say about opinions.
I have a custom workout that is rated as vo2max 11.5
It is just 2 * 30 second sprints followed by 1 * 2 minutes at 130% then 1 * 2 minutes at 115%
Back to the topic of sweet spot progression, FWIW, hereās what Iāve come up with. Any intervals longer than 30 minutes will require a custom workout, but there are a bunch of good ones in the More Sweet Spot team.
| Intervals | Workout |
|---|---|
| 7 x 10 | Antelope +5 |
| 6 x 12 | Geiger +4 |
| 5 x 15 | Tallac +3 |
| 4 x 20 | Galena +3 |
| 4 x 20 | Eclipse +3 |
| 6 x 15 | Tallac +4 |
| 3 x 30 | Wright Peak |
| 5 x 20 | Juneau +1 |
| 6 x 20 | Whiteside +2 |
| 4 x 30 | Wright Peak +2 |
Iām very interested in the new plans but feel that the (typically) Sunday sweet spot rides are too easy (intervals are not long enough). Not being part of the AT Beta program, I would substitute them with something like this.
Good list but note they are not all at the same % of FTP, so not quite a steady progression. Not an issue unless you are using only ERG mode of course.
There should be pretty much every combo you need on the team workout list and Iām happy to make any others that people need that arenāt there - you can message me and Iāll add them.
It does look like the workouts on the team llist are pretty well scaled - I did a 4x15 today and when comparing to the numbers on alternate sessions it looked spot on.
Hi all,
Enjoying the wisdom of this thread and the progress Iāve been making.
Took my KM FTP test at 245 @ 35 mins TTE in March
Sweet spot out to 1x90@90%
KM FTP test 253 @ 60 mins TTE in April
Took my threshold progressions to 6x15 @ 97%
Iāve now rested and keen to start a VO2 block
Iāve listened to the KM podcasts and Iāve seen a few tidbits in this thread. Does anyone have any bookmarked posts or guides of how people have structured their VO2 max blocks in terms of interval duration
In theory I get it - high cadence, go max and try to cling onā¦but how to vary the durations between sessions and between weeks?
Thanks for any pointers
Depends what is your pdc and training history. Safe place to bet is 5x4, 6x3.5, 7x3 and repeat 2 or 3 weeks. You can also try 3 times 5x4 or decrease the interval time according to your fatigue. Or you can go hardcore and start with longer intervals like 3x7 and decrease accordingly with the same TiZ
Usually the more anaerobic athletes are limited by the duration but can do higher power over FTP, more aerobic inclined people can hold longer intervals but with lower power.
Thanks
Did the first workout this morning, didnāt go that well but each interval is a learning experience
Did 5x4mins
Struggled with the middle intervals but have gained an appreciation of how things should feel. Specifically need to make sure that if Iām going to tolerate power dropping off that I go out hard enough - itās OK for power to drop to threshold levels perhaps but only if you have definitely hit/established your VO2 max uptake at the outset of the interval.
For a couple of my intervals this morning I think I didnāt go out hard enough and still faded - and probably failed to get the adaptations desired. As I said - a learning experience. 7x3 my next plan. Cheers Jarsson!
You should try to stay above threshold for the whole interval. I recommend great lecture from @SpareCycles, he has some amazing insights into vo2 max workouts:
Hard starts intervals areā¦hard 
In my opinion way harder than steady state, as you flush your anaerobic contribution quite fast and you hold waterboarding state for way longer. If your muscles fade, faster cadence helps even if the power is lower. You can also tone a bit the hard start. Basically if you are gasping as fish out of water nothing else matter.
Last year my vo2 max block was terrible and my legs were giving up basically every workout. This year a lot of Z2 and SST o/u helped a lot with this.
7x3 should be a little better. 1 min during vo2 feels like 10 during threshold. I have also seen a lot of improvements between week 1 and 2, as my body was more accustomed to the effort. But I still cannot imagine block for pros when they are doing 2 workours per day, 3 times a week 
Like you, I always need some time to get re-accustomed when introducing VO2. I threw some of these intervals in during the last 4/5 weeks doing the opposite and pushing duration out as I got used to the efforts (mine werenāt part of an overload block). I fell apart a couple of times, but by the end I could do a 6 x 4 relatively ācomfortablyā. Iāll probably do one of these workouts now and then to keep the blade sharp for a while.
Just touching on the AT levels and sweet spot progression;
While the levels for custom workouts might not be entirely accurate, I think it does a good job sorting out progression of workouts in a block. So while we have been talking about how to progress from one workout to another, especially when adding longer intervals or doing 4x17.5min (70min SST) or 2x33min (65min SST), you start to see which from a levels perspective is actually more beneficial despite the fact that TiZ might be reduced. One gives you a 7.0 the other is a 7.4.
And oddly if you then make it a 3x25min it jumps up to a 7.7 rating.
FWIW here is this yearās progression to a 1x60-min interval. Without further testing Iām claiming it to be minimum effective dose (MED). Will report back if I start to fail long workouts, however I didnāt have any issues jumping to 1x60-min. Averaging about 8 hours/week training and heavily zone2.
| Week Starting | Muscle Endurance #1 | Muscle Endurance #2 | Bonus #3 workout 
|
|---|---|---|---|
| March 29th | 3x15 tempo | ||
| April 5th | 2x20 tempo | drop ride 1 hour at .9 IF with a 16 min at FTP segment | |
| April 12th | drop ride 44 min .95 IF | aborted 20-min field test at ~12 minute mark due to allergy attack | |
| April 19th | 2x20 tempo | 2x25 tempo | |
| April 26th | drop ride ~30 min .9 IF | ||
| May 3rd | 2x8 threshold | 1x35 sweet spot followed by 20-min field test on 10% grade (FTP bump 248W to 264W) | |
| May 10th | drop ride ~20 min vo2-threshold | ||
| May 17th | 3x8 threshold | drop ride ~60 min .85 IF | 1x60-min at 88% |
The week of May 3rd was really the first week I could have confidently completed a 60+ min interval. Didnāt do that and instead did a field test to raise FTP. So 8 easy weeks of structured and semi-structured training, mostly mental and some physical, before easily hitting 1x60 interval.
Last year was similar, roughly 8 weeks of shorter intervals, with FTP bump in week 7, before jumping to a long ~60-min interval.
Updating this post because I looked at 2020 volume, and it was severely impacted by allergies:
only 6.45 hours/week average, wow, and some really low volume weeks. Fewer intervals and drop rides during a period that spanned pre- and post- lockdowns in CA.
Hmm, ok lets compare to volume in 2021 mostly after the worst of my allergies which peak in late Feb / earlyMarch:
This year was averaging 7.3 hours/week an extra ~30 minutes per week and a little better consistency. And a good bit more interval work with the drop rides. Allergies suffering this year during that time period, due to a lot of North winds.
After looking at 2020 a little closer I guess 2021 was minimum FUN effective dose (MEFD) because of all the drop rides.
Again this is minimum dose, if I wanted/needed more fatigue resistance Iād say effectiveness of such low dosage would likely be called into question!!!
