Wynne. Wow. This is one of those breakthrough workouts for short power! I had 22 road season PRs (basically every second from 43 seconds to 65 seconds was 2020 Road Season PR). That this power was repeatable is all the more impressive for how far I have come. I was dreading this workout because of the high power spikes, but those recovery valleys were just long enough to be ready for the next interval. Super scared of Thursday’s workout of Mount Foraker +1.
Tonight’s session looked hard but doable and ‘fun’, the type of short sharp thing I like. Mills
Doh, I clicked on the wrong work out and ended up doing Spencer +2 (next Tuesdays) which was just a bit much after PB’ing most climbs yesterday. The Suito seemed really slow to ramp down (but that was probably me). Oh well my body in TSS and IF ended up doing Mills 
Headed out for a chaingang - nobody else showed up! The weather has been pretty crappy and cooled down a lot, and the nights are drawing in. So I did a tear up on my own as it’ll be the last one of the year.
Couldn’t quite sustain threshold over real world terrain, but did 338w NP and 24.1mph average for an hour which smashes anything I’ve done outside before. Only 3:04 slower than my PR with a big group. Happy with that 
Spencer is an absolute beast of a workout. I barely managed to get through it in build this year. Totally kicked my ass.
Got it to look forward to next Tuesday but at least I’ll have a rest day beforehand 
So, this morning I rolled up to the trainer for a little workout called Shortoff +6 … what the heck is that?! 
It is 3 sets (9 efforts in total) of 3 x 3min VO2max intervals @ 115-120% FTP / 3min recoveries between intervals and 6 min recoveries between sets. All this with a 45min Endurance section tacked on for some good ol’ shiiiitzzzz and giglezzzz.
Does not seem to be a great completion/compliance rate on this one! Alot of TR users dialing the effort down in the last 3 x 3min efforts and/or missing the last 3 efforts.
After doing it myself, I can see why! Managed to get through the first 7 efforts with relative ease AKA managing the suffering. The 8th efforts I was up and out of the saddle and mashing the pedals but got through it. In the 9th effort (bottom of the 9th is a saying that rings true here) the legs were cooked and I lasted 1 minute before having to dial the effort down by 5% to get through the last interval effort. Settled into the 45min Endurance quite well though and upped the effort into an Endurance, Tempo, Sweet Spot pyramid effort for the interval.
Now, time for bulk pasta. Brutal. Absolutely brutal.
Anyone else had the pleasure of attempting/completing this bad boy?! 3min VO2 max efforts are brutal!
I see you putting that workout compliance knowledge to use! 
A great man once showed me how to use it @BCrossen
Nope, Spencer +2 in SSBMV2 (6 x 3min @ 120% / 4 min off) was a more than sufficient venture into that world of pain! Well done on getting through that even tougher workout.
More muscle recruitment work. Starting to routinely hit 150rpm on each sprint, peak 1-sec power is climbing too.
An outside ride but more like a tough anaerobic interval session
This for an informal challenge to ride maximum vert within 5km of home and <1hr door to door, these being the restrictions currently in place in my parts. There’s no significant climb near me and the challenge rules also rule out riding up & down the same bit of road a la Everesting, so the climbing has to be on a circuit.
Best I could do on the nearest hillock was a bit over 500m, some of my mates in hillier parts have done well over 800 in the hour.
If Coach Chad put up something with IF > 1 for an hour I’d give it a very wide berth, funny what you’re prepared to do when there’s a competitive element.
) threshold intervals.
Is there a way to see completion rate of workouts across the TR community?
