Thoughts on the following intensive aerobic block? I need to do a 1min power test to clean up my PDC a bit tomorrow, but then can settle in with a decent model for the next 4 weeks
Trying to stay within the 10-15% target of TiZ as % of weekly total.
3x20 - 4x15 - 2x40 is screwy.
2x30 - 2x35 - 2x40 instead?
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Iād swap those TR VO2 max workouts for more threshold personally to keep it more focussed. Iād also do the sessions under FTP (~97%). You may also be able to get more work done that way.
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I agree with @4ibanez - I would swap vo2 max for some bursts during SST to activate muscles and add another stimulus. I have seen a lot more benefits from vo2 max blocked than single sessions per week. Threshold also has some impact on your vo2 max. But if you want to mix and match - try it and track the results.
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To be fair last year I did a block with 1 x VO2 and 2 x threshold progression, and it seemed to work. At the moment I just like the idea of having truly focussed blocks that stack on top of eachother. I feel like it would give a better stimulus, but Iāve not got much to back that up 
Agree with @jarsson about replacing the TR VO2max workouts, especially Taylor and Bluebell which are kinda meh workouts IMO. If you want something to touch up that higher power, the over-under suggestion is a good one. My format from last block was 92% under, 113% over, ratio of 4:1 under-over seemed to be doable for me. The last workout I didā¦ 3x18(3:00/:45 @ 92%/113%):
Itās not going to train VO2max, but it will recruit the large motor units!
Started with 2x20 2:00/:30 without issue, bombed my 3x15 for a few reasons, then nailed the 3x18 as above.
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You guys have convinced me. Back to workout creator we goā¦
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Are those ftp or O/U workouts on TR anywhere? In a group like the SST workouts?
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Yeah, I was more or less focusing on gradually increasing TiZ while keeping things interesting with 2x, 3x and 4x intervals. Could definitely do a 2x progression though!
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In that case:
3x20
2x35
4x20
Or something like that. 15 min is kind of short and going from 3x20 to 4x15 is a regression. Just my 2 cents
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Think he made those. Mine are custom as well. Iām an admin of one of these teams so maybe I can throw one of them in there.
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Looks good to me!
Only two comments:
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Why not progress the long ride? Or is 3hrs all you feel you need? (I get it, Iām sticking at 4hrs for my regular long ride.)
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Donāt hesitate to dial back one of the FTP workouts to SST if youāre fried. Youāve got a lot of work scheduled there. I did a similar block, only three weeks and subbed out the middle FTP workout for SST at 92%.
Totally valid. In years past 3x15 has been my āopenerā workout to kick off a sweet spot intensive base block, but this year is different. My FTP is 25w higher than it was last year at this point and my muscular endurance is betterāall due to a long block of strength training.
I guess 3x20 or 2x25 is like the new normal in terms of minimum effective dose. Crazy.
Anyone run into time as a limiter with regards to progression?
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Yep. I canāt do much over 2 hrs during the week, so 90 SST is about as far as Iāll go.
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If you have 2h max you can do around 80 min of threshold TiZ. If this is not enough your TTE would be over 60min or you are @jacemano 
I donāt know why, but 2 x 25 min FTP seems harder than 3 x 20 min to me. Either one is biiiig though. Go get it!
I like the progression, sums up all nuggets in the latter part of this thread.
Did you base your starting point for FTP TiZ on WKO TTE?
(That might just be too many acronyms)
Well this week it will be 95%/115% instead of 90%. 90% was too much recovery for sure. Iāll still tag on the SST afterwards though if I can manage. The way I see it, I need to keep these hard days hard. And I want to be ready for roadraces whenever they do eventually come about especially because Iāll have to do them with people who are 2 cats higher than me!
Be careful adding any more load onto those OUs with 95% unders. Itās a hard threshold workout, and Iāve never heard of people adding SST onto the end of 60 mins of threshold before. Either way, report back how it went 
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I did 1x60(at ftp pre retesting/ or FTP with a ridiculous TTE) a few weeks ago and then 3x30SS afterwards.
Iām used to this kind of masochism. I donāt want to show up to races and suddenly get smacked in the face by the idea of having to sustain heavy intensity for 2-4 hours. I need to get very used to it now.
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