I’ve somewhat painted myself into a corner by not reading this thread and doing my own progression, I’ve worked up to 3x30 last weekend, at 94, 93 and 96% respectively (admittedly the 96% felt too hard but I was going for a lap record on Zwift…)
What would be sensible to follow with, 2 x 45?
Thats a good question - I would guess the power PR for 30minutes are simply because i increased the intensity by 1%, so it was slightly higher than my previous SS workouts (the PR was only 1 watt for ~30-45 minutes).
I would just go for 2x50, going from 3x30 to 2x45 doesn’t seem like much of a step forward since you’re still doing the same TiZ (but obviously less recovery, so it would be harder of course). But if 30 minutes is your longest interval in this progression then doing a 50 minute interval might be tough (perhaps mentally more than anything).
Maybe next week you could do 1x60 next to see how a longer interval feels, and then do 2x50?
Thanks, I possibly should have mentioned that this week is a recovery/reset week, so the thinking was exactly that, 2x45 would be the same but harder - and a good starting point for another 4 week block. Is that sensible, or should I ease in and save that for week 2, then beat those points on weeks 3 and 4?
I’m hoping I won’t have issues with mental fatigue, I do audax riding for fun so am used to pedaling forever with no end in sight!
Doing 2x45 SS workouts doesn’t sound like a recovery week to me!! I personally wouldn’t fare well doing a workout like that in a “recovery” week but that’s me!
I think you could do that, or you could go straight to 2x50 at 90% and I’d bet you would be fine.
I should also add that I don’t know what I’m doing any better than you, so any “advice” I have to give is really just speculation.
The next long SS workout will be next Saturday, i.e. after the recovery week 
Duh, that makes more sense. I think that’s a good plan! It probably won’t be super taxing for you so it will be a nice way to start your next block as you mentioned.
Last week,
Tues - 2 hours @71% Endurance.
Wednesday - 2 hours, TiZ90, 3x 30 minutes @ ~90% (Progressive - Steady - Progressive)
Thursday - 2 hours, TiZ90, 40 - 30 - 20 minutes progressive ~ 90%
Saturday - 3 hours, TiZ90, 2x 45 minutes steady
plus 1 hour run.
for the week…
After 5 recovery days…
This was hard but a TTE of 48 minutes 14 seconds @ an average of 262 watts.
Took too much out of me for my easy 40 minute run, well I say that but is was more I felt satisfied so didn’t run. There is always tomorrow.
Question for my TTE builders.
Did 2x45 today. No issues
1x90 then 1x120
Or 2x60 then 1x120
Can’t decide…
I’d probably do 1x90>2x60>1x120 but I’m overly conservative probably.
I know I can do 1x90… did it before (although it was more like 1x30 then ftp test), so I’m actually tempted to do 2x60
Nice. Do you use a plan (fascat SS?) Or self made sweet spot progression?
What protocol did you use? Sweet spot progression? How many times a week?
That would be my thoughts - if 1x90 is already crossed off the list recently then I’d probably go 2x60 and maybe try a slightly shorter rest period if I was feeling good.
My own.
I do own two Fascat plans and if and when I use them I cut the rest intervals down and extend the intervals. Normally us them (modified) closer to the summer / session.
I know you asked @fatsagan but I’ll add my thoughts as well if thats OK?
I know you’ve been asking about the plans but my experience the last 12 weeks makes me think ‘don’t over think it’ and just get out there and progress as you feel you can do. I simply made sure my SST TTE was increasing every week - +5 mins per week at first while I was doing shorter times and then +10 mins per week. I dont worry too much about specific interval length and instead just went with what felt achievable based on fatigue building from other sessions and life in general.
As for ‘how many a week’ I went for 2 quality SST sessions per week based on 3 things that might be different for you:
This has been enough to see me make big improvements in muscular endurance and FTP. If you’re situation is different then adapt as you see fit, but keep an eye on fatigue (physical and mental) building and adjust as necessary. I’m lucky as I’m pretty much retired now so can flex my plan and sessions as needed.
Enjoy!
Thx Bigpikle for this great reply. I am 43. Did a good year of 15000km this year, build my aerobic endurance. Looking to extend my base now to be prepared for the Fondo season in 2021 (long hard with many climbing like Maratona). Those fondo’s require long steady efforts…I never done SST specific training so that is what I want to do now. SST progression with increasing interval length seems the way to go. Fascat could help give me structure in this. But maybe self made plan with focus on SST progression is better. I have time to do the SST during the weekday’s and some longer weekend rides. So time is not realy an issue.
I am now in my strength phase so will start this ‘plan’ mid January, so time to think what direction to go 
World class answer.
Don’t overthink it, just aim towards slow and steady progression. Add a couple of minutes each week, slowly building up the length of a single interval and the number of intervals.
Listen to your body and adapt; aim towards 2-3 Sweet spot sessions a week.
That’s it, in a nutshell.
Thats me as well. I raced CX some years ago, but really I’m all about the GFs and big rides in the mountains. In the last 10 years I’ve ridden various 5-7 day Raids, the Maratona, QBH, Marmotte, weeks in the Alps, Pyrenees, Picos etc etc as well as many UK sportives.
Admittedly SST was the basis o pretty much all my early years - outdoor intervals at SST just felt great and really built my fitness in my early years. I did plateau of course and should have done some things differently, but fell into the trap of ‘daily 40-50 mile rides with the boys’ and that made me think i was getting fit when in reality it got me absolutely nowhere when I lined up at the start of a GF in the mountains.
Now I’m seeing real gains in fitness again with SST work and going to swap to the same process of extending FTP work at about 97% FTP from Xmas. Start with 3 or 4 x10m and just progress from there, As long as you progress something (time or intensity) it will work, but for us with goals around riding up mountains and long distances I really believe its all about extending interval length first. Yesterdays 3x30m @ 90% would have nearly got me up the Tourmalet I reckon, so what better training could we be doing at this time of year! 
