Thnx!
First 20min 250w and hr 175-176
2e 245w hr 176-178
3e 245w hr 177-180
My FTP hr is around 184 and max is 198.
Do you think 180hr max for SST is ok?
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Everyoneās HRās are individual so itās not so much about one number.
The problem with indoor training compared to being outside is you donāt get the same cooling effect which can lead to a higher HR. If your power zones are set correctly, then thatās what I would stick to and try to keep as cool as possible and drink plenty whilst inside.
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First, I totally agree with @Dave input above. But, if I would have to give an answer, I would say yes. But since the 180hr for you is quite close to your AnT, I would play it safe and aim for a bit lower HR. At least during the beginning and middle parts of the workout, since you dont want to put too much stress on your body.
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Yes, thats why i choice 245w in the 2e and 3e lap. But overall my heartrate is higher than outdoor. Also by 150-170w etc. I think it is about 5 beats higher indoor than outdoor.
When you know that heartrate is indoor overall higher. Will that give a higher stress on the body?
Yes, it does create more stress as the heart is working harder to keep you cool. Whether that has a knock on affect to anything else, e.g recovery, then Iāve got no idea.
Below IĀ“ve linked two articles on heart rate from TrainingPeaks that I have used as guidance in my training.
LetĀ“s start with some of the factors that can affect heart rate while training. There are of course several, but IMO, and while trying to answer your question, the two most important are Temperature and Hydration. While sitting on the trainer itĀ“s usually warmer than outside, hence your body needs to āwork moreā in order to keep you cool (as @Dave pointed out).
And regarding hydration, IĀ“ll just copy in the following text:
āBeing dehydrated can increase HR by five percent and reduce performance. There is also a recent study that suggests just believing you are dehydrated can reduce performanceā
The second article, How to Train with Power and Heart Rate, discusses at what point in time during the season one should focus more on one over the other.
Hope this helps!
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@TheFatSagan thanks!!
The placebo effect, the most powerful and reliable ergonomic aid of all, strikes again!
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Do you do also SST in the winter period? So not, when you start again with SST?
I treat SST as my base trainingā¦so mainly do it over winter. My season starts today and likely do base for around 12 weeksā¦However starting it with 2 week V02 block first then 12 weeks of SST mainly
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Thnx @RobertSims
Last week i did 3x20min SST with 3min rest. When i can do that, can i build further from that point, or do i have to start from example 3x15 and build it up?
Iam confused because of the most plans i see start with 3x10 or 12min SST.
Start from that. Try 2x30 then and go longer. There is no point of doing 3x10 SST as this provides almost no strain to your body. It is only useful if you do not have any experience with longer intervals and you treat this as an āintroductionaryā workout.
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I agree. I know i can do 2 x 25 without much trouble so will start there.
Outdoor i can 250w with hr 175, but indoor with 245w my heartrate going from 175 to 180 in the end (ftp hr 185)
So i will start with 240w in this period and will increase the time in zone and slowly increase the wattage to 250w. But time in zone is prior 1.
Iām also starting more SST work this week, after a period of long tempo intervals.
I started last weekend at 2x20 @ 90% which was fairly easy to next did 2x25 and tomorrow will be 2x30m @ 90%.
Iām doing 3 day blocks:
Day 1 - longer SST intervals progressing each week eg 2x30, 2x35, 2x40, all with 3 mins rest
Day 2 - slightly more rest periods to maximise time in zone eg 3x20, 4x20, 3x25 @ 90% etc
Day 3 - long tempo session eg 1x80, 1x90 or longer if outside rides, progressing to tempo bursts
Hoping this will maximise the benefit of long intervals as well as accumulating a lot of time in zone. After 6-8 weeks (plus rest weeks) progression Iāll switch to increasing intensity and start working at 95% for long intervals.
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Folks, Iām going to leave TrainerRoad for about a year. The āMore Sweet Spotā team needs one (or more!) new admins. Please let me know, via DM or on the team forum, if youād like to be an admin.
The only thing you really NEED to do as an admin is make other people admins if they want to contribute new workouts or create derivatives of the ones we already have there. Of course, as an admin you can also contribute to the teamās workouts as a resource but thatās not a requirement.
Going all in on sweetspot between now and Spring.
Cancelled my trainerroad sub and created a few sweetspot workouts in Zwift (took me all of 20 minutes to do) that I will use all winter along with one zwift race each weekend for funzies.
Things were stagnating for me personally, felt like all Iāve been doing for the past 2 years is base/build repeat with no real end goal in sight and life stuff has been piling on.
Looking forward to seeing how this goes!
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HI everyone! In your opinion what sweetspot/threshold intervals are harder:
3x15 min = 45 min TiZ or
4x12 min = 48 min TiZ
I just managed 4x10min at 291 watts and want to progress the TiZ.
Which one would you do first and why?
Thanks in advance!
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If sweetspot - both of them are easy. If threshold, then in my opinion 4x12. There is almost no difference between 12 and 15 minutes during the effort but mentally after first one, you have more intervals in front of you 
(3 is always harder than only 2).
The hardest workout I have done at threshold was 8x10. 4x20 was way easier:)
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1x45 today, cracked with a few minutes to go and had to backpedal for ~15-30 seconds. Longest SS interval Iāve ever attempted, intervals.icu says my threshold heart rate went up 4 bpm to 186. I think I need to get another fan, my one Lasko is insufficient it seems.
Pretty pleased with how this went in any case
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