Thanks so much. Pretty good increase afyer 2-3 weeks too
Unfortunatelly not 3 but 10 weeks of 6 days of vo2 max 
Yes, but was looking at the by week results
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Are you advocating for splitting this content?
Reason I ask there is already a WKO thread; WKO5 is here and it looks... different
While the title might not reflect the content any longer, I would hate to see the content split over multiple threads as there is a pretty solid base of users within this thread all following a similiar approach to training which if summarized largely follows the WKO webinar methodology, starts with extensive (SST Progressive) and moves into intensive (threshold) before VO2.
Thanks for pointing that out. Iâm familiar with that thread. I was wondering if itâd be more appropriate to have all of the WKO webinar methodology in a WKO-focused thread for ease of searching, but really either way is fine. I certainly understand your point on not wanting to split the content.
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Back to the topicâŚafter 3x30 I was aiming for 1x105:
The first part was a Zwift Meetup Race with some mates and the finish was a little hecticâŚtook some seconds to setup a workout for the rest and settled back in just a little under and then into SS again.
(HR was higher than supposed pretty early (due to the race excitement and little surges here and there))
I take it as a success âŚany opinion on not counting this as a valid 1x105â?
Not keen on progressing to 120 
and not keen on jumping to intensive aerobic yet 
âŚmaybe inserting a little block with focus on running 
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@Rizzi thatâs an interesting way to do long SS intervals. The mental effort required to grind out 90, 100, 120 minutes on a trainer is huge. So good idea, well done, and yes: Iâd count it.
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Totally fine. Most of us are way too worried about perfection and making sure all of our numbers are properly tracked and recorded and optimal.
The work is what matters.
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Coming back to this and to put it as a better questionâŚwhen following the WKO training designâŚhave you been at the end of extensive aerobic not wanting to extend further and also not wanting to go right into intensive aerobic (or more intensity at all)âŚwhat did you insert and how was the outcome for you?
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@Rizzi: I got to the end of my extensive phase early this week [itâs 21 Feb as I write]. Since then Iâve done several 2-3 hour Z2 rides, mostly outdoors; and Iâve tried out a couple of the shorter interval sessions, to see what they are like. These were just for familiarisation, and were not done to push me too hard. So, really, this was four or five days of taking it easy. On one of the Z2 rides [with a group] I also did a few 20 - 40 sec all-outs just to raise my actual max powers nearer to the model PD Curve.
Monday, I start on the intensive phase, using @kurt.braeckelâs suggested framework to me a hundred of so posts ago:
Good luck with the next phase of your life [sorry, I mean training].
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You can shift to repeatability. 15/15s, over/unders, etc.
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Hereâs an idea if you can do longer endurance rides (which fill the bulk of your time). Depending on what you feel like, you could do one threshold session per week (making sure to progress TiZ week over week) as a âmaintenanceâ workout until youâre ready to kick off another phase.
Shifting to a polarized approach w/two working sessions each week sounds like what you might want to do if youâre not ready for something super intensive.
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Depends on your goal. If youâre cooked, take a week or two of easy riding only. If you want to continue progressing, you could dive into a dedicated VO2max or repeatability build block. Depends on goal events and how far out they are, etc.
I followed the cookie cutter: Extensive - Intensive - VO2max. Iâm going to take at least one recovery week after my last VO2 week, maybe recovery week then HVLI/test week and back to extending at my 10W (right now) higher FTP. But Iâm doing that because I have no idea when Iâm going to be racingâŚ
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100%. The difference between AP and NP is tiny; this definitely counts. I thought 75 minutes @ 92% was hard. Great work.
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At some point along the way I hope you are testing a maximal effort. You should see an increase, which would mean restarting a block even at shorter duration would net a higher power output.
If youâre testing and you are not seeing an increase, you almost by definition then need to move into an intensive block to get the required stimulus to see growth.
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@michaelfrommelbourne @ErickVH @anthonylane @kurt.braeckel @RONDAL Thanks all for your suggestions and experiencesâŚappreciated and food for thought!
(Just have to balance this with some running and hopefully swimming again sometime)
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I have a question.
I completely realize that doing longer intervals is more beneficial than doing shorter ones. I am aware of Kolie Mooreâs view about not doing any intervals shorter than 10 minutes and I know the ultimate goal is to build longer intervals.
However: how big of a difference does it make if you do letâs say 12 x 6 minutes (Carson, actually 5-7minute intervals) vs, 6 x 12 minutes (Geiger) vs. 2 x 36 minutes?
I know you canât say: âoh, thatâs 2.24-times more effectiveâ, but if I feel mentally weak on a certain day and find it much easier to do shorter intervals with short recoveries between, Iâd like to know just what Iâm letting go.
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No one can say precisely how much better longer intervals are, but itâs worth remembering that you only get adaptions from the work you actually do. If you donât feel mentally strong enough to do long intervals, just do what you can. Even if itâs 7x6 minutes â thatâs still 42 minutes TiZ. Donât put pressure on yourself to do mentally tough intervals if itâs going to affect your consistency. One âheroâ session doesnât make you strong. Hope that helps.
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I think itâs to do with energy contributions. The shorter the interval, the higher the anaerobic contribution, so your aerobic system doesnât get as much of a workout. If you have good anaerobic capacity (and repeatability), you can probably produce a good part of the power in a 6-minute interval anaerobically. The longer the interval, the more this will tail off. You want your sweetspot intervals long enough to be mostly aerobic, so probably 15min plus.
I agree with the sentiment of ensuring TiZ vs. trying to hammer out long intervals just for the sake of it, but if you are finding âlongerâ 10-20min too hard, especially when focused on SST, I think this is a tell-tale sign that your FTP is set too high. Knock that down, prioritize working through those longer intervals, and it will then ensure you are truly working your aerobic system and not just hammering anaerobic all the time with shorter high power intervals.