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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Ha! Not a problem for me there. Itās more about having at most 60-90 min to ride indoors. Family, work, etc. This becomes a limiter in terms of how to progress winter sweet spot sessions. 3x30 (or 1x60 or 2x45) can be done within a 2hr windowāfor me thatās a big workout and certainly enough to get me to the warm riding season which is when I can devote more hours.
Itās currently -18Ā° F /-28Ā° C so outdoor riding is not an optionābut when it is then 2+ hour rides are most definitely an option and give me the time I need to really push out TiZ.
Managed to progress pretty quickly up to 1hr30min at 95%. 2 hours (esp. if I knocked the power down a handful of watts) seems pretty doable. Gotta love this extended sweetspot work for making you feel super strong. You realise how much capacity you actually have if you just relax and settle into the effort - I always find myself feeling way better 30 minutes in than I do at the start.
Worth going up to 1x120min or adding some intensity through O/Us?
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1x90 is a mega session. Well done!
I love O/Uās and as mentioned I slot in 1x per week in my early base phase to get some above-threshold intensity in the legs. It helps prepare for subsequent sessions later in the base and build phase. And just good bang for buck. For me anyway.
Cheers - yeah, certainly one where youāre craving some carbs immediately afterā¦ This thread sets some pretty high standards for āmegaā sessions though!
Yeah, will add some O/Us in I think, if anything just to mix it up a bit. Think itāll be a couple of months (at least) until we get any time-trialling back in the UK, so not much time pressure at the moment to peak.
Once weather gets better and I can ride outside (April) Iāll dial up the Sunday to longer. I just do not want to be sitting on the trainer in z2 for 4 hours. Iāve done it, it just drives me up the wall.
Iām actually looking at flipping the tues and thursday workouts so that i hit the threshold fresh and the OU can always be turned into pure SST if needed.
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I find the longer sessions harder than the longer TiZ as well. The mental aspect just kills me for some reason, hence my progression.
Everything is based off of WKO metrics.
90min as my max for weekday workouts. Certainly makes programming interesting for some of these longer blocks. Also makes overall weekly total somewhat limited. Once you make peace with the time limit and figure out how to use that 1-2hr slot in the most effective way, you can really take control and focus on what you want to accomplish out of that workout rather than just TiZ. ex. go really long on one interval even if it means less overall TiZ just to mentally strengthen your abilities.
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@95%
Itās time to retest mate.
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Hmm, yeah I could probably do with that, although only been 3 weeks since doing 340w for 42min TTE in the last test. I did 2x20min + 1x15min at 336w last week, with 4min rests for a threshold session and I was pretty empty at the end.
Pretty sure my TTE has gone out to somewhere between 50-60min, but going off āfeelā in those threshold sessions, FTP doesnāt seem much above 340w? Conversely, 325w feels incredibly sustainableā¦
Guess thereās only one way to find outā¦
You raise a good point here. When training TTE it seems like for me also it seems to extend pretty easily, versus going upwards. But I do 3 weeks on, 1 week off anyway.
Curious what you folks are doing after youāve done your sweet spot block.
Are you:
A) continuing with the same frequency as-is, but progressing TiZ further
B) Raising watts/intensity and continuing at a higher intensity
C) Shifting to something else (VO2, threshold, rest week, etc)
For me, Iām going to attempt something like 10 weeks of SS focused training and then move to a more POL focus that has 2 VO2 workouts per week and the rest Z2. Iāll add a SS maintenance session every 10 days or so just to keep that system engaged and for varsity.