Dade +1
This was a jarring way to begin the second build phase, especially since the first phase focused VO2 on higher power, shorter duration intervals with reduced recoveries (eg 60/30, 90/45, etc). I had to take one brief back spin during the 7th interval but AT still passed me. Rated it Very Hard.
I had planned to do a quick mtb loop followed by 3sets of 3x3 vo2 work but didnât have enough time to get to the trail network I needed to & back before I had to leave to help my parents out around their house. So I browsed some threshold workouts & figured since my upcoming race in Maine starts & finishes at Sugarloaf this was a good fit. Definitely couldâve done another interval but my legs were fatigued when I was done. This was my first indoor threshold workout since Feb 15 & it felt good. Seems like I may be regaining the desire to train regularly again which has been missing since the end of summer last year.
AT replaced the Ramp Test with this jobber. Lost focus on cadence during the late intervals and had to backpedal briefly. Added some endurance to the end while finishing a missing route badge.
Almost a repeat of Monday today. Just a smidgen of a step up with a +1 version of Pinnacle, and 2h30m at 0.72IF.
Originally was Pinaacle+2 but I knew I wasnât going to nail 3x20min at 100% today. The +1 was a nice way of doing it and was still challenging with the fatigue in the legs. I went full rest, instead of 88%, during the 30sec breaks of the last interval. Glad I did as it allowed me to nail the work parts.
Great to get out on the trails again. Feel like a baby deer, rigid and no balance, but itâs great to feel the sensations again.
Miter -1
3 x 15 O/Us with a 1-minute rest in the middle of each set. Was tougher than it maybe needed to be due to lifting legs yesterday morning and woefully inadequate sleep.
Ochsenhorn. 4x4.5 minutes at 105%. I loathe longer vo2 work indoors. Yes, I know, 105% may not put many of you into vo2 range but this one did for me. Gasping for air & âthe fearâ hit early on these (see panic induced dropouts interval 1) I did 6.5 minutes at 102% earlier in the week & felt nothing in my legs & was breathing hard but controlled. Crazy how 9 watts sent me over the edge. My legs felt a slight burn in the last two intervals & got to feeling heavy on the last but as usual, my lungs are my limiter.
Going to do any easy 14 mile mtb ride tonight & 3x15 threshold outside on Friday. Recover Saturday & then an all out 1:45 mtb ride Sunday. Probably do some short vo2 next Tuesday then off to race in Maine. Hopefully full course ride Thursday, 10 or so miles Friday with a few medium hard climbs & race on Saturday.
I feel like that every single time for the first few minutes on anything remotely technical. Great description! There is nothing like it when it clicks though.
Weatherâs been good and Iâve been on a phase of VO2max and Anaerobic (Crit MV), so I realized that this was the first indoor workout Iâve done in a while:
Boring, but it gets the job done. Ansel Adams tomorrow. I heard itâs a killer.
Wheel -2. Felt absolutely great and much different than my first ever Treshold workout last week. Was not cooked at all at the end so upped the intensity a little bit.
Itâs been only 2 weeks since my last FTP test but as I did not really feel any burn in the âoverâ intervals, I have a feeling it went up already. Treshold level still only at 3.5 so Iâll just pick another stretch workout next time and keep chugging along.
Monadnock +3
6 x 5 / 5 @ 110%. I was dreading this workout but doing the intervals at 110% (vice anything harder) was just right. My legs still had a tiny bit of fatigue from light squats yesterday but felt the burn equally in my lungs. AT nailed another one!
On a side note, you know youâre tired when you catch yourself nodding off during the recovery intervals. Third night in a row of poor sleep. Maybe this weekend I need to schedule myself for a nap.
Decided to do a vo2 block for a couple weeks. Definitely a morale booster starting with Taylor. Iâm wondering if I could go right up to 60sec intervals tomorrow 
I saw this as my recommended Train Now workout and thought âewwww. That looks terrible!â When I started, the text it said Coach Jonathan was with me. I always imagine Coach Chad with me so this was different. Turned out to be a really great (very hard for me) workout if you only have 30 minutes. Highly recommend!
This was a good one. Felt a LOT easier than the Pinnacle varieties earlier this week, despite being a higher PL. The original schedule was the +2 version but I didnât think the 350W pointy bits would be well matched to my fatigue.
Snuck in Vernado today to finish of my âThresholdâ Build and now a rest week before the second half of Build which will be VO2.
Felt inspired from the SIT video uploaded today and gave it a try since Iâm in between training plans (still havenât decided which event to train towards). Picked Haku, and ran it with Zwift as the controller of my Tax Neo 2T instead of ERG mode. That was a nice workout, and the rest intervals in endurance were just long enough to push full gas each time. Stayed seated for each sprint effort.
Wow, those sprint intervals look perfectly matched despite not using Erg.
Thatâs from overshooting them, and TR seems to have it cropped to only show the target as the max. Each interval ended being and average of about 600-630w instead of holding the 552w target. Iâm still not 100% sure if we should be doing all out or holding the target. The workout text says all out, but we have targets. Opted for the harder option.
Interesting. Iâve never noticed that before.
Same. This is my first sprint workout though so I guess all my other workouts were in an easier range to display. I wasnât even that much over considering itâs a sprint intensity.
I always avoid these workouts because they look so gross. I should try one once I build my vo2 up a bit more!.
I did do one that looked gross a few weeks ago, red lake, and felt very accomplished after!
