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
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.
*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?
Also, I ended my slightly, but maybe not so, tongue in cheek comment with a smily face that didnt come through.
And indeed a 51 minute effort seems like a very good confirmation and a solid effort at FTP. Dont think i will be able to do so right now.
But 70 min is another level entirely, would not you agree @WindWarrior ?
This is obviously IMO, ymmv, etc. etc.
If you’re doing 2-3 workouts per week with 3:1 work:recovery week ratio, you just won’t progress either very much in a month. Obviously they’re complementary to each other, but I think you’d be better off doing 6-8 workouts of one type in a month and really pushing it in that area than trying to split the difference and middling around with both.
Do you structure training blocks like this in the middle of your racing season as well… or just during the build up?
This is difficult to answer because there is such of variety of racing that people do w/r/t frequency, length (time), intensity, and importance they place on each race. If I were doing weekly crits +/- road races 1-2 hours long, I’d probably still do this structure, especially early in the season if my season were many months long when I’m still effectively building despite racing. But eventually, you gotta do specificity. And the focus is on the RACES, not the workouts.
Something to consider is doing a workout after a race, especially if they’re short-ish races. Used to very popular in the running world: How to do a Workout After a Race | Runner's World
Good effort 
If you felt you were near 100% I don’t think there is any need to reassess and the 51mins is a good confirmation that your FTP is correct. If you felt it was too easy to hold the 51mins there might be a case to reassess but personally I doubt I would but see how I get on with my current FTP over a longer period of time before making any judgment.
What do you think of a “threshold workout” that is:
7x 4m @ 105-107%, 2min rest in between.
It has been suggested by Athletica, and I’m intrigued.
That’s not a threshold workout IMO, and I wouldn’t prescribe something like that to train threshold.
Working at narrow % above FTP for fixed interval times isn’t productive training, again in my opinion.
What would be a better option?
Probably just increasing TiZ in the 95-99% range. With intervals between 10 and 25 minutes.
Going from TiZ equal to your TTE at FTP to, i dont know, 150%?
