Thanks for posting this one - need exactly that for one day next week - 30 mins before being dragged out early for the day…only issue will be the 10 hours on my feet afterwards 
First indoor workout for about a month. Id skipped a few before a solid week in the mountains and then had a recovery week scheduled I did outdoors. So when I ran AI FTP I was expecting it to go down but it went up again 
Anyway I had Briones tonight adapted into the plan (although Godhard is still there too 
) It went quite smoothly until the 5th stepup interval when I didn’t quite have the step up required until the last minute when I dropped to the TT position and ignored the target. Its the most I’ve sweated for a while.
I’ve found myself a weird kind of TR workout fetish. I like doing this 5x5 format. I seem to be slowly working through the catalogue
Each one is hard enough to feel like I’ve done some work but not so hard that I’m gassed by the end. No idea if they are even productive anymore… I just like doing them 
this looks painful
I did this beast yesterday. Glad I did… it really reinforced how much burning these matches really takes out of you. The last spikes were pretty hard to finish and I had to stand for the last two!
Are you deliberately elevating the recovery power so high, or is there some other reason it’s is well over the lower target power? Just curious to what’s happening here.
You’ve used that term a few times. “Traditional Base”? Just curious.
After deciding to enter a midweek TT (yesterday) and AIFTP increasing my FTP, I decided to enter the TT as a B race and rate Monday’s workout as Very Hard. With a 50 miles TT (another B race) coming up at the weekend after adding last night’s TR I expected my plan to update. It did, but not in the way I was expecting. AT entered a Threshold workout parallel to yesterday’s TT (I skipped that) and lengthened today’s to 90mins. I probably should have skipped it too but I decided to give it ago but to do it on resistance mode so I had a natural intensity bail out. I needed it. The only time I hit the target I was down in the TT position ignoring the target
Yes traditional base Mv2 is what I am on. Have done a bunch of the plans before and restarted mv2 again.
AT works for them now as well. I personally like lv3, mv2/3 and also some of the hv1. A lot of tempo and endurance in there. Get good results from them as they tend to be longer in nature.
Wet outside, as forecast, this morning so had lined up an indoor 2hr session. Initially I was feeling bullish and was going to go for Polar Bear -3 that gives a great longer session at the top’ish of z2. However, my first run downstairs recealed a little DOMs from yesterdays fairly hard session, so I decided to dial it back to mid-z2 ahead of a couple of shorter and more intense weekend days for a change.
So, Perkins -1 for a little fun. I have just never really done z2 on the trainer but the new rocker plate has transformed things and with the addition of a bigger screen and some Bike The World YT vids, its made indoor sessions a totally different and better experience. Today was a ride up the Mortirolo before I do it for real in July 
It also got me thinking about a target audax I am planning on riding next week - will be 200km with the ride there and back and its been a B event goal for a while to test my longer endurance. Trouble is the weather forecast is now a bit crap with rain and 35mph winds forecast 
Todays indoor session got me thinking I might try a 4hr indoor endurance session instead if the weather turns out to be bad?? Never tried anything that extreme but I think it might be doable if I plan it correctly, and give me a solid endurance day as per the plan.
yes 4 hours is fine as long as you decide to get off for a few minutes to stretch, change bibs, etc. I usually can do 3 hours without getting off but after that I need to stretch a little.
Thanks - thats good to know. I was thinking a min off each hour and a couple after 2 - will probably need a natural break anyway. The thought of changing bibs also occured to me but I thought it probably unnecesary, so interesting you mentioned it as well. 2 hrs today in the garage with the door slightly open and fan on medium speed was enough to avoid a big sweaty experience, and at times I even felt a slight chill, so I’m not sure if a clothing change would be required, but I’ll lay out some extra kit.
I thought if I made a YT playlist, lined up some bottles, got the sounds going and started early, then it might be an achievable day. I haven’t found a workout I want to do so just used WC to create a ‘double’ Perkins -1, as like the variety of short and varied intervals. The more I think about it the more I’m beginning to see it as a ‘fun’ challenge
I know there’s a solid post about long rides inside, but struggling to find it. In short:
- Good entertainment like music, movies, TV, bike races, whatever you like.
- Include deliberate standing breaks, particularly if you don’t have a motion setup. Stuff like 30-60 seconds standing between 3-10 minute breaks.
- Pick your best bibs and lather that creme.
- Good cooling, and importantly rear fan that hits your hips & booty (particularly when standing) which reduces sweat buildup that can lead to saddle comfort issue later in the ride.
- Pick fun food and drinks and consider them as rewards at durations along the way.
- Take nature and/or stretch breaks as needed, not much different than you’d do outside.
Thanks Chad - couple there I hadn’t even thought of. I particularly like the idea of the rewards & timed treats 
In the middle of a Criterium–mid volume plan and it’s currently throwing a lot of VO2max work at me. This was 6x5’ at 105-109% with 4’ breaks. Got through it and was pretty pleased that I did. I know for a fact that I could not have done a 7th interval, so I think that’s a testament to the effectiveness of the algorithm.
I did Disaster Day and the thing that got me through was Action and Comedy on the television. Anything to keep yourself from dwelling on there still being another 90 minutes ahead.
I’m working on heat training after a miserable Gravel Locos experience and with every day here in the 90s right now…but keep me in the loop if you get a group together. If it’s a rainy weekend, I might just be dumb enough to join you.