I am doing unbound 200.
But what I learned last year while doing a 200mile event with a 50ctl is that I can complete the gravel race but being able to bridge to a break in a crit might matter more to me.
Iām not talking about simply āraising VO2maxā. There are a few ways to do that, consistent volume being one of them.
I am talking specifically about intervals targeting VO2max improvement. TrainerRoad simply applies any workout where power is in the āVO2max zoneā to that, and thatās just flat out wrong.
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FWIW, I believe you are focusing on one adaptation (to the heart muscle), and calling that āproperā vo2max training. Whatever, I give up. You win, proper vo2max training is only be focused on 1 primary adaptation to the heart muscle. Itās the one true way. Peripheral adaptations have no role, itās all about a central adaptation. 
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For me, Iām trying to get somewhere in 3-4 months. I donāt have time to add endurance. What I need is to maximize my training, if 110% of ftp gets me to 90% growth thatās not ok. I need that other 10% to stay at the pointy end of the 123 crit.
Iām also not the average trainer road customer, the platform is for the masses, I just need to recognize it
Noā¦ I specifically said āintervals targeting VO2max improvementsā. I am well aware that there are multiple ways to train peripheral adaptations to VO2max, and specifically mentioned consistent volume as one such way. You kind of leapt into the discussion with stuff that wasnāt germane to the point. We were specifically talking about one users intervals above threshold, and his 3x3x3 at 110% as āVO2max trainingā. A full discussion of central and peripheral adaptations to VO2max is better had in another thread.
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apologies, missed that, not enough coffee yet.
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Letās change the subject.
Iām in week 4 of a threshold progression and Iām rocking it! 
I started off at 4x10 and had dead legs for 4 days even though the workout felt relatively easy. Every week Iāve added a little time in zone. Yesterday, I did 2x30 and had more in the tank.
I feel like Iām recovering in a day or two now. My legs are saying they could do another workout today even though I wont.
Q: is slow and steady, achievable workouts the way to go with this kind of work. Or, should I do more work (maybe longer) so that Iām starting to fade in the last 5-10 minutes of the last interval?
My plan was to do a couple more workouts before inserting a rest/easy week. Maybe I should try stretching the TTE on the last two?
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Good job! And great question, interested to know the answer too. How many threshold session did you do per week?
I space my interval days organically based on how my legs feel as I have no need to follow a weekly schedule. That could be anywhere between one to three easy days between. When I started this progression I needed three days to recover and now Iām recovering way faster. Iām not sure why as I should be getting tired.
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Iād do a 2 Ć 30 but skip the recovery ā¦
Iām kinda serious, though. Just keep going and treat it as a long form FTP test. Whatever you end up with, congratulate yourself on your progress, take an easy week and then move on to something else.
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Same. We get caught up in the 7 day week becauseā¦ wellā¦ thatās our how life routines are scheduled, but I know many who do 10 day training cycles, 3 week cycles, etc.
Currently I am letting weather dictate my training. Canāt waste warm sunny days inside when an atmospheric river is headed your way. The intervals can wait! 
I was actually considering ending the block on a KM long ftp test since itās mostly a long threshold workout.
But since this block is extensive, I thought maybe I should end it with 4x20 and 3x90ā¦
Iām going to start this progression with 4 x 10min and see how it goes. I donāt actually know my threshold by a test.
Iāve been doing the SST at 90% of 4w/k for 2 x 30min fine. So I will try that at 100%.
The progression Iām planning is
4 x 10min
4 x 12min
4 x 15min
3 x 20min
Then asses if I go up in power. And repeat.
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Thatās a bit more aggressive in terms of time than I typically go at FTP, but it really depends on what your TTE is. If youāre typical, 36-40 min is a good starting point, and then I usually build around 10% time per session at threshold. I would also get you doing longer intervals FIRST before pushing TTE. If you have to start at 4x10, the next set would probably be 2x20. I donāt spend a lot of time messing around with short intervals at/below threshold unless I have good reason.
If youāve been doing substantial work at sweet spot, say, you might be able to start by aiming for a 3x20, and if you only get like 2x20 + 1x10, then you know what youāve got. The key with threshold is to recognize when youāve kind of hit the point where youāre just building fatigue and call the set at that point. Some people use the term āstaring at the stemā suffering to mark this point. Donāt go too far beyond that.
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I just started my progression a little below my threshold, I like to start with a longer interval and finish with shorter ones, easier mentally.
Next probably 30min+20min and last workout maybe or 40min+20min.
Only doing these once a week Iāll do some sweet spot too on my long rides.
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IMHO the best method to improve LT1, LT2 and TTE is long (4h+) z2 rides ocassionally including 10 to 20 min efforts in the begining and end of the ride. Combine these with VBT (velocity based training) strength + Anaerobic intervals immediately after and you are set.
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Interesting take and something Iāve donāt in practice without thinking about it bc I was a weekend warrior getting my big ride and big workout on the same day. What intensity do you prefer for the 10-20min effort?
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Could you elaborate on this?. I was thinking that 20m max should and longer for special ocasiona and assessments.
RPE about 8. Check power and HR afterwards.
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If youāre riding at threshold or lower power, you usually need to be able to do it for more than 6 min at a time. If youāre doing 6 or 8 min intervals at 95 - 105%, I think your time is better served going a lot harder than that or a lot longer than that. If youāre focusing on a 10min hill climb or that shorter power is more important, thatās different, and thatās where the specificity comes in.
Most of my athletes are either ultra-endurance MTB or Fondo types, or general road racers (rather than crit specialists or TTers, etcā¦ they do a bit of everything).
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