@jacemano:
I started on 1 January, doing [a] the over-under progression from SS Base MV + extra Z2 work tacked on; [b] 2 SS workouts + extra Z2 work tacked on; [c] 3 Z2 rides; [d] 2 rest days, every 8 days.
In the first 8-day ‘week’, I did a 2 x 25 SS workout with a long recovery and a 3 x 20 with 5 min recoveries.
Then 3 x 20 and a 4 x 20; next a 1 x 50 [recovery week]; a week with Z2 and testing [5 sec, 1 min, 5 min, FTP, TTE]; then 1 x 60 + 2 x 10 before 1 x 50 + 1 x 25; then on 14 Feb the 1 x 100. Once I had found a rhythm to the SS power output and an appropriate cadence, I discovered that I preferred long intervals rather than repeated shorter intervals and that progress in lengthening the intervals could be quite quick at two SS workouts every 8 days and a O/U workout. So the gain was extending my ability to hold SS from ~ 25 mins to about 100 mins [= 2 x TTE at FTP].
Weekly TSS 600-800, which fluctuated since I was doing an 8-day cycle rather than 7-day. Longest week ~ 15 hrs; average about 12 [excluding the recovery and testing weeks, which were only about 6 - 8 hrs. A lot of that time was out on the road [Australian summer, after all].
Thanks for your advice, @4ibanez and @anthonylane.
See my intensive block i posted slightly above in the comments here. The structure is basically what you are looking for, adjust the TiZ as appropriate. Given you’re at 100min @ 92% i suspect your TTE is already quite long so you can step into some longer threshold intervals if you want.
Again the goal is progession through the block, and building out towards 150% TTE for threshold TiZ during a workout (not all in one interval) over the 4-8 week block period.
Three working sessions, one easy shorter ride. One long Z2 ride. Working sessions are threshold, over unders, or SST.
It’s funny following this thread, and dropping in on the dylan video thread that is getting all the comments. You really do not need a lot of WORK in a week. You need some volume, but the working days really aren’t all that much.
Yep, my 40 mins of ‘work’ today was plenty!
Yes, this thread is quite the contrast to the Dylan one - supportive, collaborative, informative… 
Just wanted to say thanks for posting your intensive progression. I’m on week 3 (of 4) of an extensive block and will then likely move to an intensive block similar to what you outlined. I just got WKO5 in December and have binged a lot of the webinars (including most recent ones. This is my first time through these types of blocks, so I certainly appreciate seeing a templated plan!
Doing my VO2max block right now… I did 3 VO2max workouts last week, and that was all I did due to time limitation. Each one was 20min TiZ, 1:1 recovery, and another 35-40min Z2 after… and I was trashed going into yesterday. I started another VO2max session, did two intervals, called it and Z2’ed it out.
To be young again and be able to do 3xVO2max each week. Not this old man!
3 in a row or z2 between?
I’m considering a 3 week 3 a week block next month before April comes
3 in a row. Overload really hard and then rest, wait 2-3 weeks till the adaptations kick in.
I’m actually terrified. Like legit. So essentially thursday, friday saturday I assault myself… then z2 the rest of the week… chill. 3 weeks in a row. Well let’s see how it goes. I bailed last time. But if racing appears in April, I have to do it in March
You should be. It is like “ok, now I want some waterboarding for 3 days in a row - let the fun begins” 
But you will be ok. The plus side is if you shorten some intervals by 30s or do 1-2 less during one day - the adaptations will be there.
I’m not sure I agree with the approach, unless as you stated its more of a training camp format to do an overload block to cause a peaking effect. Personally I know I respond well to those, but I dont program them into my month over month training because they do exact a pretty hefty toll, and you need serious recovery on the back end of it.
I have done vo2 max block this way (two weeks, no way I could done 3 weeks), recovered for a week and done full 3x week extensive threshold block. Do not get me wrong - it is HARD format but it is also the format (done it 3 times) that provides me with biggest gains 5 min power and FTP. First time was horrible and my muscles and hormones went haywire. This time was “tired but it is ok, not drama” as this time I was way better prepared for a work over FTP with more SST with bursts workouts. And I fully agree - proper recovery during and after the block is very important.
During the spring I can ride everyday for 30-60 minutes (depending on route) into a brutal headwind, and have used that to do long climbing simulations (sweet spot / threshold) and to prepare for Wed night worlds. Based on my limited 5 years experience I wouldn’t do 3 days in a row. My original end goal (2016) based on talking with club members that have been cycling for 20+ years has always been to get to a 2 day block (usually Tue/Wed) and then hit it again fresh on Saturday. And I still agree with that. FWIW.
Agree.
I rode M, W, Sa last week, then again yesterday M. All four were intended to be VO2max work due to the low volume.
Since I bailed on yesterday, I’m off today, will try again tomorrow, then Friday, long Z2 Sat, VO2 M and F next week with two or three Z2 rides too. Total of 7. (and a half?) VO2 workouts for the three week block.
I am scaling back interval length and adding recovery to keep 20 min TiZ as I go as well, but man, surprised how much even just those three rides last week took out of me even with time in between.
(Note: I had my second COVID shot on Thursday last week so about 36hrs feeling crummy)
Thank you, RONDAL. And yes, I agree: this is a really productive thread.
Thank you, Kurt.
here’s a question i’m wondering if you guys know the answer to that i asked a while ago and someone was going to post into the WKO FB thread but not sure it happened, or if it did not sure I saw an answer:
Prior webinars when talking about INTENSIVE aerobic say to take your TTE minus 15-20min, and take 95% of the PDC value for that time slot. ex. 60min TTE minus 20 = 40min PDC x 90% of 40min PDC amount.
What are you supposed to do with that?
Does that become your interval target power? Does the power target vary depending on interval length?
edit:
You can use charts like this which will tell you where to focus;
And if you hover over you can get what it is suggesting you do for a 15min block (in this case somewhere between 310-317. But if I extend out to 20min I’ll get a lower value.
Since we are talking avout VO2max. Does anyone have experience with block periodization (first week 5 VO2max WO, next 2 weeks 1 vo2max WO rest of the sessions is low intensity)?