May use that as an alternative. How can you see popularity of a ride?
On desktop when looking at the library workout, you can scroll down and see hyperlinks for your rides for that workout, and all rides. You canāt see numbers, but just from the dates and amount of times itās been completed you get a good idea of popularity.
I think this one may have different in ride commentary to Boarstone. I didnāt notice as I had it turned off from last time I used the desktop app.
Mendel. I recall doing one similar to this a few weeks ago. I think the numbers are bumped up in this one compared to the other, but there is one fewer interval per set. Either way, this felt tough but manageable. My heart rate never got above 176, which is nice since a lot of my workouts have had me sitting above 180 and even close to 190 the past couple weeks. Lots of time to rest between the hard stuff helped keep the HR down. Hamstrings were sore still from Mondayās ride, so I was surprised I was able to clean this one without much issue, as well.
I feel as though Iām having some trouble with Power Match now that Iām using pedals for power. Seems like it isnāt syncing as well as my old PM was. Hoping the new mobile app will solve that for me with the updates from the PC app trickling down to it.
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Carpathian peak +1 for me today.
Like Iāve said before, I really like over / unders. 15 minutes of over unders are really challenging.
Iāve upped the intensity during the first interval +2% (getting familiar with an ftp of 300 
), and completed all sets. Last three minutes were hard to do. But glad I made it.
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Wow! I think over unders are super challenging even without adding all that extra challenge! Nice work, @SaSha1103 !
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Nothing major from me tonight. Pettit was in the calendar but it was a nice (albeit windy) night and Iād fitted a new 4iiii power meter so I took the workout out.
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Nothing special for me, either. Some SS, some tempo and some endurance. Wish I could ride outside but the air quality has been shocking.
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I created a few workouts that I have titled Testify in the workout creator app.
Today I did Testify +3 below which was a challenge but an enjoyable one. Once you get past the 2 sets of 20 minutes at 100% FTP, the last 20 minute effort @ 90% FTP feels like absolute torture! Great session though. Feel free to use it if you like!
Now time for breakfast!
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From a fellow over-unders fan, I say: Hell Yeah!
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That whole thing looks like torture lol!
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Monitor +1 today. One of the harder 1 hour indoor sessions Iāve done. Itās more motivating to post my workouts here than Strava because at least you guys seem to have an idea of effort Iām noticing.
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Yeah it is pretty challenging! You get to the 20 minute sweet spot effort and count down the seconds!
Itās good though. When you finish the 90 minutes knowing youāve got 2 blocks of 20 minute FTP efforts plus a 20 minute sweet spot effort in the bag, you look back and know your training is paying off!
The sweet spot sessions and the under overs sessions on TR are working well at building my sustained power output on the road and also in a workout like Testify +3.
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I bet itās challenging. 20min+ FTP efforts are something I can handle out on the road when going for KOMs but they would be really hard mentally for me on an inside trainer. I just started TR a little over a week ago. So far, Hunter was the hardest workout for me, and itās not close to FTP. I am not sure if it was just inexperience with ERG since it was so early on or if it was the 20 min efforts. All of the ones since have seemed easier, even though the IF of almost everything else has been higher. Perhaps some day I will try your Testify. I definitely believe itās confidence building.
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Low energy levels this afternoon, didnāt have the āpopā I normally have in the first couple of seconds and so both max cadence and power were underwhelming.
Played around with standard mode, used level-7 at first, then level-5 to suffer thru the first set. On 2nd set tried level-3 and wasnāt happy with thatā¦ and so on 3rd set tried resistance (31%) for the first sprint and that clearly was a terrible idea, finished 3rd set at level-2 and used that on 4th set as well.
A lot of reasons this didnāt go well, but in the end I got it done as the goal is muscle recruitment and that seemed to be successful despite not increasing performance over previous sprintervals.
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Lamarck(SSBLV2) fasted.
This is the first workout that I had to stop. Took breaks during 3rd and 4th set.
Toughest workout for me since I started SSBLV. Recovery week next and start of build phase.
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Long run day. Cold and wet with a 40 degree swing over the last two days, so I got pelted with rain for most of it (but thatās the fun part!). 2 hours in the rain with a few puddles to splash in here and there. Paces rolled smooth in the cooler temps so I tagged a 30 minute close on the end. Progressed from MGP down to about 3k pace so got to work the full range as I ratcheted down the pace. Felt great today. Legs steady and solid.
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This is a pretty darn hard one when you are fueled up properly. Doing it fasted sounds like a nightmare to me. Kudos to sticking it out even with the breaks. Iād have likely pulled the plug early and called it quits (and I have).
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Mount Foraker - Really surprised I got through this one. I struggle with these longer supra-threshold intervals. For the last couple intervals, I had to scoot up on the saddle and dig deep.
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Glassy Group workout with @Nate_Pearson and a few others. It was a good time.
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Yeah, sounds very similar to your experience with running! It is an iteration of the classic 2x20 session which has been around for yonks. I just tweaked it to add in a 20 minute Sweet-Spot at the end for the āmental winā.
For me cycling is as much a mental game as it is a physical one. That Testfy +3 is a mental win session for me. If I know I can hold threshold wattage for a certain amount of time plus the ability to hold just slightly below threshold after those 2 x FTP blocks, then I know I can mentally push myself out on the road a little more.
I will tweak the sessions as I get stronger and push out the FTP time and/or increase it from 100% to 102-105% etc. Progressive overload is in the back of my mind. Will keep doing the Testify +3 for a while and then look at progressive overload in the form of tweaking one of those 2 x variables.
The goal is to improve my TTE and I will add more sessions to the library once I get stronger and the TTE increases - a valuable metric for me the coexists alongside FTP. For me my TTE is on the lower end of what Moore refers to in this article and I want to improve that alongside my FTP hand in hand.
FTP is an individualās power output in watts, or work rate in kilojoules per second, at MLSS. It can be held for approximately 30 to 70 minutes (a 30- to 70-minute TTE) at a blood lactate concentration of 2-8 mmol1. The reason itās a useful measurement is that it represents the balance between the breakdown of glucose to pyruvate (glycolysis) and the rate of pyruvate use by mitochondria (TCA cycle).
For those interested in having a crack at the sessions in the future, I have made a group and added 4 x Testify workouts in there so that you donāt have to create them yourselves. I will add more as I go which wonāt feature major changes, just a tweaking of the %FTP and length of intervals and/or adding another interval etc. There are 4 x sessions in there at the moment. Hope someone out there finds some good use in them!
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