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:
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” 
I wondered about that too
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 might try and reverse what I did this weekend at some point
3x20 then 1x80.
It would be hard but it wasn’t like either wrecked me
It definitely would not wreck you as your endurance is quite amazing. But it is always something new and entertaining to try.
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.
That is a sesh. Massive kudos
First person here who can do a 1x360 @ 85% and then go to the local skatepark, telling kids he/she can do a 360, can have my bike.
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
(assess and/or manually adjust FTP)
Block B:
Week 1: 3x18
Week 2: 3x20
Week 3: 4x15
Week 4: 2x40
Week 5: 3x30
Week 6: Rest
(then move onto some VO2 work or something else)
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?
I’d swap those TR VO2 max workouts for more threshold personally to keep it more focussed. I’d also do the sessions under FTP (~97%). You may also be able to get more work done that way.
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.
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 I’ve 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 did… 3x18(3:00/:45 @ 92%/113%):
It’s 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.
You guys have convinced me. Back to workout creator we go…
Are those ftp or O/U workouts on TR anywhere? In a group like the SST workouts?
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!
