We really need to just start a WKO planning thread here. This thread jumps from SST to FTP training to VO2max blocks, to how to use WKO, and back again.
Lemme answer a couple of questions:
@anthonylane I wouldnât use that progression. Itâs not aggressive enough, frankly. Tim even says âthis isnât a progression I would ever program.â Place to start, sure, but spend the time to parse through the thread and there are some good progressions listed here.
WRT how to use your power curve, you can follow some of the advice that says for a specific interval target time, use 95-97% of the PDC. E.g. if you want to bang out 20 minute intervals, go to your PDC at 20 min, take 97%, and presto - thatâs your 2x20 threshold workout. For 5 minute intervals, same. Do some maximal efforts periodically and this can be a very effective way to train, as it bases your interval targets off of what youâre actually capable of at each level, instead of tying it all just to FTP.
Thatâs a very crude description of interval targeting via PDC, but itâs the gist. Iâm sure Iâll get blasted by another coach for being so crude in that description.
@Kipstrong You can either aim for 97-98% or you can use the advanced interval targeting view on WKO for the interval length you want and go from there.
@RONDAL For PDC maintenance, during most of these blocks my âtestingâ was as follows:
- Recovery/Test week - KM FTP/TTE test protocol (this usually also satisfies the âaerobicâ residual.
- Sprint test - week 1 following recovery, usually on my short mid-week Z2 ride. I warm up, bang out a couple sprints and LT1 the rest.
- Long test (if I feel like I need to do it) - week 2, as the workout, this is anything from like max 8 minutes to max 60 min. If itâs a max 8 min test, Iâll do that, then zip some tempo for an hour. Max 60 is just the workout.
- Medium test - week 3 - usually as part of a workout, maybe the first interval followed by some SST or tempo time after.
Thatâs more than you probably need to have a good PDC, but I like doing maximal efforts too.
@russell.r.sage I programmed two SST workouts, one long tempo ride and two endurance rides each week. My format:
M - SST progression
T - 1hr Z2 + speed sprints
W - Tempo (or maybe SST or testing if legs are good)
R - Off
F - SST progression
Sa - Long (3-4hr) Z2
Su - Off
Hope that helps!