I’m most of the way through it and it’s pretty clear watching the webinar that (1) he knows he’s got an overlap of terms between iLevels and his own modality descriptions; (2) in almost every sense that he’s using it with these webinars, “Intensive aerobic” refers to SST/Tempo in a pyramidal TID, “Extensive Aerobic” refers to HVLI with the transition between the two introducing tempo (e.g.) a couple of times per week.
Again, this is just his suggested modality and his language, but if you listen to what he’s saying in concert with the slides, his use of the terminology is clear - modality vs. iLevel intensity.
Thats my opinion. Starting a year ago, I’ve been doing shorter intervals in 1.5-2 hour z2 workouts. Something like 3x10 or 2x15 SS, or 4x12 Tempo, or 2x18 threshold. Surprisingly fitness ramped up just fine, and I had no problem going out and doing 50 minutes at FTP. Really didn’t need to constantly be doing long intervals, and if I need fatigue resistance my self-coaching sense is that I could just do that over two week blocks ahead of the event (but I haven’t tested that theory yet).
I also switched to doing most of my FTP and O/U work after some Z2, as suggested in Coggan’s books and by Tim in his webinars. I find I’m a lot more likely to do a bit more volume if I hold the intervals to later in the workout, and if it provides gains in fatigue resistance, great!
Not sure if I’ll carry that through to my upcoming SST block or not since I will be aiming for 60-90min of TiZ there. Maybe on the shorter ones.
That’s what I’m doing this season. Front loading rides with Z2 or tempo and then hitting some SS or threshold intervals late in the ride. I put together a couple custom workouts that do this. I realize this is a simple workout, but hopefully I can grown my “pre intervals” time to 60-90 min of Z2 prior to hitting some efforts. I think this will pay dividends.
Can’t find the exact article/interview, but this snippet gives you a good idea of his indoor training (my apologies, I doubt it was a single 6hr session but 6hrs total/day):
With his coach Kevin Poulton, Hayman worked on double sessions on most days, and up to three or four on specific occasions.
I also tend to throw in some SST intervals in some of my longer Z2 rides. Or I finnish of FTP/VO2max intervals with 30-60min Z2.
For example, yesterday my long ride totalled 3h40min:
1h Z2
40min SST
7min Z1 transfer
35min SST
1h15min Z2
To make it all a bit harder, only took one gel during that ride (and water) to really stress my body into using fat instead of carbs during that last Z2 part… ”mind on the candy, candy on my mind”
Got a nice 6.5% bump in mFTP after that SST block. Somehow not looking forward to this intenive aerobic block at FTP haha. Think I’m going to be starting with some 4x10min 100% and slowly building from there to make sure i dont just cripple myself.
I feel like if you are knocking these out you are ready to crank on intensive and see about raising FTP before you settle back in and do more SST again.
What do you all think about this progression. Just doing one SS session per week with an over/under session on the weekends…the rest is around LT1.
This is my first training block of this new season so I’m being a little conservative until I get back into a training-rhythm. I also don’t have the luxury of doing outdoor (i.e. much longer) rides so I’m trying to be extremely time-efficient, but not just do a ton of sweet spot and burn out.
Block A:
Week 1: FPT/TTE test (Kolie-style) ~45 min TiZ
Week 2: 3x15
Week 3: 2x25
Week 4: 3x20
Week 5: 2x30
Week 6: Rest
