Any aerobic base is good for every type of racing:
With good engine you basically recover faster and improve fatigue resistance.
I would say if you can do 60min@FTP this is your FTP. You can now go with extensive approach (to TiZ over your TTE or intensive approach but this is the value for your zones
And I am sorry for answering not being asked.
No problem! I replied to @markbrouns but it is a question for everybody in this topic. Thanks for your link, i will read that. Agree that 60â FTP is your real FTP.
Someone in this topic talk about 120â SST. In one of the webinars from Tim C. He talk about more than 90â SST. I think i understand that more than 90â SST give you more fatique with less benefit⌠I know that you want the most physiological benefit with the least amount of stress on the body (the real goal of training).
My opinion is, when you can do 90â SST, itâs time to move on to SST U/O and FTP work.
How do you think about this?
During base I have mixed extensive SST with SST o/u and z2 - I have felt great on the bike and well recovered. I do not like doing only SST as my ability to go over FTP is going a little bit stale. And personally I like doing threshold, even once a week because I like the feel of the workout and satisfaction after - so more mental aspect.
On the other part - going extensive with SST is highly individual. Basically 90 min is pretty ok result. Is doing 120 min highly beneficial? Some people need 2x1h to have proper stimulus. For me 2x40 is good enough. I treat SST more as a âi want to do something hard but I do not feel for a proper FTP workâ or as a workout I stack with threshold the next day. I think that if you are doing 90 min sst on regular basis it is the time to move one to other energy system and do some vo2 max or o/u or threshold block.
Currently I am experimenting with your approach - so shorter (40 min TTE) and trying to extend the tte - I simply wanted to see how my body will react and move from FTP stagnation and to introduce other stimulus. Nit to mention that I do not have time to go over 4x20 etc 
Nice to seeâŚmy guess is you were much fresher despite some manual labor. I took the early part of this week easy going into a gravel race yesterday (~250 TSS over 2.75 hr) and I had to pull the plug on my opener workout on Thursday because I felt just like you didâŚpower @ FTP felt like I was doing VO2max. Really strange. Just felt off.
Glad you bounced back, I figured that would be the case. I think itâs pretty common to feel worse after a couple days off coming out of a hard block.
I just did it as an experiment but what the result is that I recover much faster now.
And knowing that I am a pursuiter type, I have to focus a lot on aerobic training.
To give a reference, last year in october I had a 1â max of 750 watt (max power of 1000W) at a FTP around 300 Watt. I achieved this after a few KOM rides.
If I was a time trial type I would not focus on long tempo
Depends on the goals and events. For a 90 min amateur crit racer, 90 min of SST is plenty. If your goals are longer (stage races, Ironman), pushing to 2 hours or more (200% of TTE or more) can become necessary.
Right now Iâm just doing Crits and road races, but my long term goal is IM Kona qual. Thatâs why Iâm pushing base to 2hrs. It wonât hurt me in my bike racing this year either⌠Iâm progressing over the course of years.
Today i did my first Vo2max workout since a year. In the past i train for Grand Fondoâs and dont do a lot of vo2max because of iam not good at it (bad excuse) but also due the insufficient knowledge about training. Since i use WKO5 and learned more about training i know that vo2max have a important place in training, especially for crit racing.
The training today was really hard. I couldnât finish it. 60â SST is a lot easier 
The idea to start with a 4min all out because i need testing 3:45min for WKO5. After that 5min rest followed with 4x4min Vo2max 335w. But at this time around 2min was the max, i dont know whyâŚi know 2min is to short for vo2max.
I will do this around 1 time in 14 days to get better at this, or are there others who have better ideas?
But ending postive, the first 4min all out was a new all time record with 378w! 
All out for four minutes vs. repeatable all out for four minutes are two different things.
You did a true max effort for four minutes - you needed more recovery time before starting the main set. I would not have done that test and then tried a hard workout. That test is better done on a tempo, maybe SST day, or even before a Z2 ride.
Simply: you blew yourself out on the test effort, didnât recover enough and then tried going too hard on the intervals.
KM has said it takes a lot of his riders a couple of these workouts to dial in what their ârepeatable max effortâ is. Emphasis on repeatable. Power will decline from interval to interval, and thatâs OK, but if you canât complete the intervals and stay above threshold power, you went too hard at some point.
That said, nice work on the test!
Thank you Kurt! I think you are right and this helps me a lot to do it better in the future. Like a couple of weeks ago that you told me that the strength training in the morning makes my SST workout a lot more difficult to finish after a FTP bump. 
Quick example: for my 4x5min VO2max intervals, I averaged around 325W for the first interval, including a 400+W hard start. My 5 min MMP is somewhere around 355.
Power doesnât matter as much - get the HR very high and breathe like a fish out of water! Meter the effort to achieve that feeling for the desired time.
Yes i breath like hyperventilating and noticed that i need a high cadans 95+ to get the heartrate above FTP. After the first 4min i taste a little blood tast out my lungs 
My 5min MMP is with 365w the same as yours. Next time i will started with 325w. I did it without ERG, thats feels a lot better and easier to get the cadans high.
Last time I did a vo2max block, after not having done anything like that for half a year, I started with 90s intervals. Then build them up to 4 min over the course of a few days. Think you need to give your body time to get used to the different stimulus.
Can you do them outside? Iâve found better stimulus both subjectively and looking at my WKO file after when I take my VO2max work outside to a local not-too-steep climb.
Yes i think i can do it better outside as inside. For me its also easier to do SST and FTP outside. I life in a quit area, with a 13km straight road without trafficlights etc. No hills here but against the wind i can do high efforts.
I have here also a route of 60-80km without stoppingpoints and busy cities or villages.
Must be nice. I do anything Sustained on the trainer out of necessity.
I see you guys pushing TTE as far as 120min with SST, but what about threshold/FTP? Lets say someone can ride 40min at 300w so he trains to get it 60min. Then what? Does it depends on the goals? If you focus on time trials 60min TTE could be enough and then focus on power afterwards? If you focus on road races then focus on the TTE?
I think it depends on the length of the roadraces. When you doing crit racing for 1.5h, no need to do SST for 120min. Even 90min a lot for crits.
I just did 4x15 last night and was able to tack on 4 extra minutes at the end of the last one (64 min total). Obviously felt pretty good at the end so now Iâm wondering what to do next as well. Thinking about switching to over-unders but not sure.
MmmâŚdoes sweetspot training need to be event specific? I thought most people do the sweet spot progression early in their training phase, to improve aerobic endurance?
My TTE was 60 mins and I did some rides at and beyond TTE at 97% in my last block to try and hit power and TTE at the same time. I didnât get to 150% TTE, but 90 mins is a hell of a lot of threshold work!
Itâs good to work towards the demands of your goal event, but with none on the horizon Iâll try to push power up and out.
