This is the prescrption from Tim Cusick plans and some other sources not the study as they do not proivde any info there.
No offense, but that looks horrible. 
Today’s scheduled workout looked not to be too hard but far from triivial. I got off just before the first set commenced to deal with a necessity. Then I got on and started in earnest.
As usual, the first two sprints felt easyish, the middle ones doable, and the last ones tolerable. The pain spectrum shifted with every set. The first sprint always felt easyish but things started to get intolerable more quickly. I then started to backspin during the second rest periods and the backspinning increased with each subsequent rest period. However, I did NOT back spin during work intervals.
As the workout dragged on the middle intervals lagged under target and I managed to drag the actual up a bit as the end of the set approached. The middle segments were the most painful as I was past the easy start and far from the end. Once I got into the 25 second pair in my mind I was nearly done I could deal with a bit more discomfort, so I just put my head down (yeah bad habit) and started counting in fives. The very last sprint I gave it a good kick to finish it off.
Not perfect, but done and looking at the actual TSS and IF I did better than planned.
Whiteface.
Striped +6 today.
It’s been a few weeks since I did my last anaerobic block. I’ve been working on muscle endurance with 3x20s and it’s helped a lot. No longer do I need to backpedal the recovery valleys in these sprint workouts.
I’m fully subscribed to “play to your strengths”. For the next month or two, I’ll be doing Striped +6 or +7 every Tuesday, Williamson every Thursday, outdoor road Z2 on Saturday, noodling Z1/Z2 MTB on Sunday.
Leconte, via the new TR iOS App.
First impressions… ummm, I’m not sure about Powermatch 2.0. This is NOT a ‘flex’ but, Leconte shouldn’t be this easy. I didn’t feel any burn in the muscles and the final interval felt like the first. Nothing has changed in my training set up and I didn’t do anything differently to my usual morning pre workout routine.
Yes, on the one-hand I’m really chuffed. This might be proof that my SSB 1 & 2 blocks have delivered results. On the other-hand, we all know how this workout should feel…
I’ve still got Lamarck to get through so maybe I’ll get a punch in the mouth come Friday? 
Just some usual mid-week aerobic fodder in the form of Townsend for me this morning. In the final week of SSBMV2 again so prepping myself for the Lamark, Leconte, Wright Peak -1 combo over the coming days 
It totally makes sense that Spruce Knob +3 was a battle yesterday and this was a relative walk in the park today, right? 
Maybe next week. Have a great ride everyone!
The 88/125% workouts are tough ones, especially when the 125% is 25 seconds. Good job.
Stromlo +3… First workout post new Ramp. Evil Chad… just evil.
I’m only replying because I’m extremely doubtful to see the word easy in the same sentence/post/thread as Leconte. 
I tried Powermatch as I was having problems with my PM and PowerMeterLink to my Elite trainer, I noticed that with Powermatch if my power meter disconnected it didn’t notify me, it just carried on with just the trainer. I had to watch very closely to notice the “2 paired” little green box in the bottom right hand corner (iPhone) change to “1 paired”
My trainer is 30W easier, so it was the ease of workouts that made me investigate and discover this
To be clear, this was an underlying problem with my power meter, not the Powermatch function
Spencer
I’m definitely fatigued. I’ve done much tougher VO2 sets than this the last few weeks but clawed my way through today. I’ve Mount Wood tomorrow (about as easy as an O/U gets by the look of it) and then a few easy days. Looking forward to it. Been having second thoughts about the training plan but it may just be the fatigue talking. I’ll wait till I’m through the other side of build and reevaluate.
@Un-QuittingBikes , are there specific bike workouts that you do to improve muscle endurance / strength? I’ve suspected for a while that muscle endurance / strength was limiting me in many areas (not cardio) and basically confirmed that with some recent workouts. I’m in the build phase but am interested in biking workouts that may help improve muscle strength / endurance. (I lift for upper body maintenance and don’t want to add lower body at this time.) Thanks!!
Thank you! Despite not hitting the marks on every sprint I’m still satisfied with my performance and your comment helps to affirm that. Train hard race easy train easy race hard, right?
I’ve always been anaerobically inclined. The sprint workouts are my favorites. Each interval is done 60% seated, 40% standing. In addition to all the Striped and Williamson variations, I also like Spanish Needle and its more torturous cousin, Gardiner.
For muscle endurance, my workout of choice is Round Bald, 3x20s at 85% FTP. I prefer this over shorter workouts at higher intensity. 85% is borderline high tempo, but because my ramp test FTP is skewed by anaerobic contribution, it’s probably closer to 88-90% of my actual FTP.
Got it, thanks. I’m challenged everywhere, except maybe Z2. 
I do calibrate my power meter before each session and as you mentioned, I was pleased to see that my usual three devices were connected and showing in green.
I’m not going to complain, we’re all doing this to improve, I’m just keeping an open mind 