Is the HR supposed to be that high? I was sitting at 160 bpm and my max HR is 193 bpm doing 3x30.
I knew it was going to be a tough workout so had one of my caffeine pills which I reserve for races (200mg) and Pr attempts. Naturally, Iāve always had a high heart rate but 179bpm for 2 hours is high for me 
I do all distances. But 70.3 is where I target for PRās. The fulls I do the best I can but I can never have command of my race like I can with the halfās. I swim about 3-4 hours a week and currently coming off injury from run so at the moment I am at 2-3 hours per week. Here is the types of rides Iāve been doing in picture. I do everything with water only as well. I could add some nutrition if needed.
2x 15 and 1 x 20min at the upper end of SST this morning. That was enough for my legs. Throw in 7 @20 sec sprints at the end is a great way to destroy your legs.
I have done 1 x 55min SST previously, 3 x 20, I would like to do a 90min SST effort, seems like the normal progression upwards. Not sure how I would dismantle that.
I did 1x67 minutes at 91%. I have inadvertently been pushing the intervals a little longer recently because I felt I didnāt need the rest. Iām certain I could have done 90 minutes today, but the saddle and time available limited me.
During the upcoming weekdays I only have 70-75mins available, so I canāt really push my TiZ until the weekend again to hit my goal of 1x90 at 90%. So hereās my weekday workout question: do I just do the longest interval I can with the time I have available at SS 90ish% or should I start maybe doing shorter intervals and increasing the intensity more, at threshold?
Why 91% @Nope0337? Curious! Do you mix your SS sessions between 88 and 94% do you?
Oh! I have just converted to doing them in resistance mode and that was what I averaged when aiming for 90%.
After reading all the posts here and KM FTP thread I tried resistance and playing with the percent sooooooo much more than ERG.
Ahhh makes sense. You may have just converted me to doing the same! I do most in ERG mode but since doing the KM progression 1 FTP test, perhaps itās best to do the intervals in resistance mode.
I did my KM test in ERG, but have since switched over to resistance after learning more about the fine tuning you can do via the percent bar versus shifting gears. Iāll definitely be doing my next test in resistance.
Did 1x45 mins today and felt good. HR averged 80-85%. At what stage do you need to re assess your FTP?
In my personal project to achieve 3x30 min at 280 watt, I ticked off today the 3x18 min. I felt significantly worse than for the previous workout (2x25min), I achieved 84 rpm for the first interval, 75 rpm for the second and 65 rpm. I felt my muscles just turned off and would not contract towards the end, the only way to meet the power was for me to grind.
Hopefully just a bad day and plenty of carbs and protein for recovery will do the thing.
Did you attempt to ride at a certain percentage of FTP or did you target HR?
The ride was solely aimed at 90% of FTP and my HR just ended up at that number.
Good question, to be honest I do not really have an answer, but if I had to guess when you feel progress or at the end of a training block. I would then retest FTP or bump up a bit the target watts if I feel I can.
At the end of the day increasing power depends on the training adaptations you derive from the training and progression, not because you ride one random day lets say 3x30 min at 90% of ftp at whatever HR means necessarily your FTP has budged.
How much sweet spot are you guys doing per week? I started last week and did 2 x (3x12) and Carillion +2 (3 x (2 x 10)) for a total of 132 min. Granted the Carillion was between 88-92% so not all at 90%. I normally do a 1.5 hr trainer ride on Saturday and an endurance ride on Sunday, in addition to the weekly trainers rides. Due to family constraints I couldnāt ride outside on Sunday. This will happen more in the future since my oldest daughter, aka the babysitter, is at college. I was thinking when I canāt ride on Sunday of adding in 1.5-2 hrs of sweet spot. Is this too much? I guess I could always scale it back if I feel like crap on Mondays.
Thatās a lot of SS, do you do the workouts on the trainer or outside?
All done in the trainer. Iām on the east coast, meaning past September, no more outdoor riding for me.
Last week I did 5 SS workouts. Unlike, many folks here, my rides are shorter, so that may be the reason I can manage more workouts. Heck, I didnāt even hit 6 hours of ride time! So @SDooley, if your legs can manage it, you can do it!
My SS progressions have extended beyond what I can do on a weekday, so my new plan on weekdays is to do threshold workouts Tue and Wed, sustained SS on Thu. This Saturday Iāll hit my goal of 90 minutes of SS. Iāll ride Sunday just not sure what Iāll doāmaybe another sustained SS workout since Iām really growing to love them.
Yeah at some point I will hit time constraints during the week too. Threshold workouts might be an option or increasing the % from 90.
I think the general consensus is time trumps intensity, so much so that even lowering the intensity a few percent to go much longer is more ideal than a shorter length at a few watts higher.
But when you run out of time, then intensity is next I guess! Or thatās what Iām doing anyway 