Just wondering what the wattage goal is for the recovery intervals outside for Shaka as it simply says recover for 4min 30sec. This outside workout seems a bit woolly
i think around 40-50% of FTP
Recovery is 45-55% of FTP to most people.
(It is below 55% per Dr. Coggan)
Edit to add, I missed the context of the particular workout. This can and does vary with particular workouts and the stress intended.
I’ve just been looking at what % of ftp it is calling for when I view the workout in my iOS app and it calls for 65%.
This needs to be updated to show in the outdoor rides
sure, but keep in mind your first job is all-out sprint for 20 seconds. Outside and standing you may go a lot higher than 200% on those early sprints. You are training an all-out sprint, not aerobic endurance, so don’t worry and take a true recovery at very low watts (40% ftp) if needed. What you want to do is recharge for 5 minutes and then smash another sprint at close to same wattage as previous sprint.
Recovery doesn’t necessarily need a “target”. In fact, I’d say a “target” is necessary to make sure you’re spinning easy enough. After all-out outdoor sprint intervals, that might be 30% FTP or maybe 50%. Point is, as Chad said, keep it low, usually 50% FTP or less. For me when I practice sprints, it usually takes a minute where I might coast, then a few minutes under 50%.
In general, recovery intervals are not the time to try to add some extra TSS points, yet I see it all the time on TR workouts where folks are adding 20% to recovery wattage and then dialing down the actual work intervals or taking backpedal breaks. In sprint workouts in particular, TSS shouldn’t be a concern.