My first attempt at a threshold progression (at “no more than” 100%, but completing at 100% has not been a problem so far). 2 workouts per week:
FTP test
3x12 = 36
2x21 = 42
3x16 = 48
2x27 = 54
3x20 = 60
I’m on my last one (3x20 tomorrow) and deciding whether to try to do one more set (2x33 and 3x24 for 72 total minutes) before my first attempt at a vo2max block.
I remember the post used the word “compliment” before you added your comment.
The OP then edited it to “complement” and gaslit you in a follow-up comment.
It was so bizarre that I actually remembered it.
I better return to the topic before I’m scolded, too.
As an alternative suggestion, instead of the 3 × 24 why not just do a 1 × … and just keep going? That way you’ll get a new FTP and TTE. 
Yes, two times a week is good. I have done 3x but it was only with plenty of recovery.
My favorite is Capitan, 4x8 min with 2 min rest, kind of in line with what I’ve heard Trevor Connor recommend. Need to work on extending
Definitely. 32 minutes TiZ is only really half of what you probably want to get it to, unless you have a specific reason not to.
Couldn’t bring myself to hit more threshold intervals, ended up playing around in SS. Just a mental thing i gotta get over.
Are there pre-made threshold progression workouts on a team somewhere to access? Found the ‘More Sweet spot’ team that had all the SS progression workouts, was looking for the same for Threshold workouts.
Does it make sense to work through SS progression and Threshold progression at the same time?
Don’t try to progress sweetspot and threshold together. You’ll end up barely progressing either.
Why? I thought it was pretty normal to mix them. In a week with two HIIT workouts, make one threshold and the other sweetspot. I think the new TR Masters’ plans do this, no?
So why not? I’m not arguing with you… I don’t know enough to have an opinion on the matter. Asking to learn.
I would say that focusing on type of progression is will be the key. Both are aerobic and both can be qualifidied as threshold work. Personally in time when you are focusing on tte and TiZ make threshold work under threshold (95-97%).
Aerobic work is aerobic work.
Would over unders be good for gravel event prep? Im thinking of putting them in a month before the event? That with some tempo/ sweet spot progression leading up to the tapering. Just curious how others feel about using over unders, are they better for “build” or event prep?
Sst + 30s-1min bursts are main workout to break the steady riding. I use them all year round. You can manipulate density of bursts, lenght and power. I like to do them as “paced max” - it’s usualy around 5min power if they are separated by 2-3 min and above 5 min power if I separate them 5 min during 85% ftp rides
I sort of took this advice, but instead took the 2x33 and just went straight through instead. I believe I have earned my rest week.
(yes, total watts are low… I’m a lightweight!)
That’s strong though. Looks like it’s time for a new FTP-test ::
No, unless it was easy/medium then to me, that just confirmed the FTP was accurate (assuming it was a pretty hard effort)…if fairly easy then yes I’d say FTP was higher
apologies, I must have missed the part where someone asked jlsazart if it was easy or not. I just saw that he earned his rest week, followed by a comment that its time for another FTP test.
Do that again for 70 minutes plus, then its time for reassessment. Otherwise its confirming you threshold. Guess I missed something 
*She. I’m actually going into Vo2 after this rather than a new FTP test. I tried gently pushing above 190w for some periods of this effort and there was no way that was going to last long, so my tipping point is still right around there somewhere, which is already at 86% of my best 5 minute power.
If I had made it 51 minutes (which seemed likely around minute 20 but then some reserves must have kicked in), I’d probably keep extending until above 1x60. At least that is what I was telling myself I would do. How did your FTP test go 9 days ago? Good conditions? Well fueled and cooled?
