When creating custom workouts there is a setting in Workout Creator to determine which intervals “count.” By default it is 50%, and if your very first or last interval are at or below this value then the extend warmup/cooldown buttons will show and work. Otherwise they don’t. In your workout above I can’t tell if the first interval is at/below 50% but the last interval is definitely above it.
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Thanks for the heads up, the final one isn’t below 50%, I will ensure next time is 
I did my first AT-ified Sustained Power Build suprathreshold workout and I didn’t turn myself inside out or feel absolutely shattered afterwards. This is weird.
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I didn’t do all that well on McAdie this morning and am thinking about switching to the new Century / Fondo specialty plan. Sure would be nice to be in the beta, though, to dial in the levels. The VO2 and Threshold are probably right for where I am right now, but Sweet Spot is way too easy. I guess I could manually stick with the original Century plan progression just for Sweet Spot …
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AT hasn’t touched the SS at the end of the week for me (despite my SS level being much higher than those workouts), so I’m wondering if those are supposed to be that easy. I think they’re there not as a muscular endurance progression, but as a lower-intensity aerobic conditioning progression. (That’s not how I’ve thought about them at all in the past, so it’s breaking my brain a little bit but I’m going to give it a shot!)
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sweet spot!Was meant to be the weekly fast club ride to feed my competitive needs but didn’t go due to weather. Hopped in a Zwift race instead - haven’t done one for ages and ended up with an 8th place in Cat A on Watopia flat course. Couldn’t get my legs to do anything in the sprint!
Finished up with Carter to cooldown. Competitive itch scratched
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Back to back posts it would seem! Eclipse +3 this morning - all good, that kind of manageable sweetspot pain which one becomes accustomed to over time. What was a real pain though was my PC completely shutting down 1h30m into the workout! Had to restart, reload and finish up the final 20m interval. Stitched the FIT files together to get a full workout…
Looking forward to a rest day tomorrow.
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Another one from the new cohort for me. In the olden days of yestermonth this probably would have been a Dade or Mills variant? I miss the 40% recoveries but the 5-minute offs were nice!
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My plan updated to new SS workouts and I think they are really hard!! If this is only rated a 4, I am really afraid of 5 or 6, or god forbid anything higher!
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Just wanted to say I really appreciate you linking to the actual workout in your posts. Even better with the workout levels now so can quickly see how a workout would be for me!
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2x20’ sweet spot outside. This was one of my go-to workouts before I got on TR. I guess it’s the same as Eichorn +1. There’s a loop in a near-by park that makes for a decent interval road. It can get crowded depending on the time of day, but early in the morning it’s pretty quiet.
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Threshold is strange group. Around 7 are normal workouts and many that should not be doable with proper ftp. (Spickard, Azurite etc). Most of the threshold group lvl 8 are basiclally not doable (3x20@102% with hard starts? Spickard +4, Huco etc). As most of the levels seems good, threshold is a group where you should be very picky and treat some of the workouts with reserve.
But yours is hard (have recently done 3x16 of this exact format) so I understand your pain 
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Mansfield +2
6 x 5 @ 105%. Second interval workout outside. I need to get better at controlling my power within the intervals but average and NP were close to the target wattage. Each interval seemed to have a sharp corner or a stop sign so I had a couple of seconds of coasting but overall I’ll take it.
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Shortened version of Elephants +1
Intervals five and six were tough but I try and tell myself that I can do 2 minutes of pretty much anything, if I really want it.
Recovery valleys were just right, in terms of duration 
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Did some of my own AT today. Having completed a 7.1 vo2 max workout last week which was tough (I think I referred to it as feeling like a breakthrough), the planned 7.7 for today felt like a stretch so I took to the workout library and sought out a 7.3 workout in the form of Matthes +5.
All felt good and still a sense of progression rather than dread. Bravo workout levels 
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MORE VO2’s
T-10 days till my A-race. Therefore, tapering begins, but not w/o some high-intensity to kickstart this week. My last VO2 workout was 5x5 so today I took it down a notch and did some 4 and 3 min intervals. Had a pretty heavy weekend of riding so this one felt really painful.
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Townsend was in my calendar tonight. I got persuaded to do a TT tomorrow night so I thought I’d give it a miss, then I thought what the heck and put on the GCN show whilst I done it.
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Shortoff +1
First failed workout in months. After declaring there was no way I was moving over to the new plans for this block I was having some serious second thoughts in the middle of this 
. I was pretty much broken from the start - really, really poor night’s sleep plus some lingering fatigue from the weekend. I might have muscled through but couldn’t summon the willpower.
Switched to Recess -5 for easy spinning instead.
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