Seneca Rocks. Didn’t realize 85% was considered SS, felt good ramping cadence a bit each set
First ramp test with negative ftp… -8w
Kind of expected with much lower volume and more running, I guess … 248, from 255…
Need more espresso! 
Is it? I always considered it tempo. I believe TR considers it tempo as well.
Typo for sure. 75% is definitely not SS 
Frank Overton uses 83-97% (?) for sweet spot outside, so I’ve got that as a custom zone in TrainingPeaks. So I can see 85% for Seneca Rocks but the -1 and -2 versions are two low to be called SS.
88-94%:
But I’ve also seen a wider range like what you have there with 93-97% given by other coaches and/or papers. I am not sure Dr Coggan ever gave an exact range. If not, extrapolating a range from his often used diagram would explain the differences.
A more successful stab at Matthes +4:
This is the one I failed last week, before failing that Ansel Adams variant on Tuesday, so knocking this out on New Year’s Eve has me absolutely euphoric right now. I got a good eight hours of sleep and tried to be a little smarter with fueling, and that seems to have done the trick. Got my Zwift laptop (really my husband’s backup gaming laptop) back again, so grabbed a couple of the new route badges too. Glorious success all around 
new coach had me do one off 5m test. shot too hard, but good for december, 5m @ 494 https://www.strava.com/activities/4540692825
I’m just !-basing that off of the Seneca rocks description “ Seneca Rocks is 3x15-minute intervals at 85% FTP with 5-minute recoveries between intervals. The primary aim of Sweet Spot work is to improve your ability to resist fatigue at reasonably high power outputs over substantial lengths of time.”
First half at 516. No biggie, sheesh! You must run some monster gearing.
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54 all day!!! lol, thanks Sam
Woohoo! Nice work, @ellotheth!!!
Last workout of the year was Carson. Good sleep but a sympathetic ANS still I got up and did the work. Time to pack up the truck and ring in the new year UpNort. Yes, the Little Shop of Power is coming with and I’ll be at it again tomorrow with some supplemental Z1/Z2 filler work.
Happy New Year everyone!
