Threshold progression in a block

Training
1

I’m adding specific threshold intervals to my block (instead of just riding hills @thrs)

Today I’ve started with 2x24min (I have a climb that length) @91%FTP - it felt just ok, almost too easy (comparing to 5x4-5min vo2max intervals with 18min TiZ. sometimes on weekends I do 60min climbs at ~90%FTP, so those intervals felt “easy”).

so I’m just thinking that maybe it should be a bit more demanding? like 4x20-25min @90%FTP ? or 2-3x20-25min 95%FTP ? what TiZ should I aim for ?

and of course later I can progress with a bit more time or a bit intensity.

2

For SST I generally progress it to 1x90m before re testing or moving on depending on the time of season.

3

i’m just reading this now Threshold Progression - #24 by anthonylane

no, I don’t want to do SST, too boring, and 90min climb is 50km from home :confused:

I wanted to be cautions and started too low, should try 95-97%FTP I guess….

4

If your doing it at 90% you will need more time in zone than closer to ftp.

You can of course just up that to at or very near ftp but you won’t be able to progress tiz quite as quickly and the fatigue impact will be higher.

Depends on your goals but nothing wrong with either approach.

1 Like
5

my goal is to rise FTP fast (last year in a winter it was like ~30W higher :confused: )

6

Threshold will work until it doesn’t.

What training were you doing last winter that had you at a higher ftp than now? If something has changed a lot between then and now I would look there first.

7

I was riding a lot all Aug-March basically. Aug-Oct especially a lot.

This year I had a few gaps (broken forearm in April), and less riding in Oct :confused:

(but that was less structured, 1 day in a week 4x12min @105%FTP, and some Z4/Z5 3h rides + weekend long rides)

8

If you’re already happily knocking out an hour at 90% there’s little point in doing sweetspot intervals right now, I think.

I’d do threshold intervals at 5 watts below FTP. Progress time in zone and interval length. Once you can do (say) 2 × 30, have a couple of easy days, carb up, and then do a long-form test to get a new FTP/TTE.

You may need to find a longer climb or alternative route at some point.

Then you’re going to want an easy week before (probably) hitting VO2s.

9

yeah. today I did 2 main intervals 2x22min @98-9998-99%FTP after 70km “warmup” Z1/Z2 with one 8min@Z5 climb. and 8min@100%FTP. I feel my legs :slight_smile:

I’ll progress power, cuz that ~22min is the longest climb I have near home or 3x15min @100-102%FTP ?

I plan to do 1 vo2max session and 1-2 FTP sessions per week. (my vo2max is also lower, like ~5points lower than before the fracture).