# What workout did you do today? (2023) **URL:** \ **Category:** Training\ **Created:** [January 1, 2023, 1:40pm UTC](https://www.trainerroad.com/forum/t/what-workout-did-you-do-today-2023/79304 "2023-01-01T13:40:00Z")\ **Posts on this page:** 18\ **Page:** 56
**Author:** ![CincoGirl](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/cincogirl/32/161915_2.png) [@CincoGirl](https://www.trainerroad.com/forum/u/CincoGirl)\ **Post date:** [December 11, 2023, 12:22am UTC](https://www.trainerroad.com/forum/t/what-workout-did-you-do-today-2023/79304/1129 "2023-12-11T00:22:33Z")
Same, except “Very hard”. I felt good for the first two sets, third was uncomfortable and the last set was painful. ![IMG_9434](https://global.discourse-cdn.com/trainerroad/original/3X/b/3/b3a6338a204fedc0cae89081283daf6f3be4918f.jpeg) This actually ends my training block. Next week is recovery (with a little Disaster sprinkled in 😉). ---
**Author:** ![sjmayclin](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/sjmayclin/32/132048_2.png) [@sjmayclin](https://www.trainerroad.com/forum/u/sjmayclin)\ **Post date:** [December 11, 2023, 9:05pm UTC](https://www.trainerroad.com/forum/t/what-workout-did-you-do-today-2023/79304/1130 "2023-12-11T21:05:59Z")
I love the Venado sweet spot series. Very achievable, a bit of progression, and high average power numbers (relative to FTP, obviously) that are very satisfying. ![IMG_7856](https://global.discourse-cdn.com/trainerroad/original/3X/5/7/578f5ad0211d5107242c2e804de78e9834b59732.jpeg) ---
**Author:** ![The\_Conductor](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/the_conductor/32/86049_2.png) [@The\_Conductor](https://www.trainerroad.com/forum/u/The_Conductor)\ **Post date:** [December 12, 2023, 10:17pm UTC](https://www.trainerroad.com/forum/t/what-workout-did-you-do-today-2023/79304/1132 "2023-12-12T22:17:07Z")
![image](https://global.discourse-cdn.com/trainerroad/original/3X/c/3/c39b2216290cfa78294c030e9fc07703d71a8c38.jpeg) I failed this halfway through on Sunday–had a bad weekend overall for life stress and I’m not sure why I even tried. Went for it again today and got through. 94-92-92-90-90% for the intensities. God bless the 90s at the end. Lifting after. ---
**Author:** ![HLaB](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/hlab/32/60448_2.png) [@HLaB](https://www.trainerroad.com/forum/u/HLaB)\ **Post date:** [December 12, 2023, 10:33pm UTC](https://www.trainerroad.com/forum/t/what-workout-did-you-do-today-2023/79304/1133 "2023-12-12T22:33:19Z")
I had South Twin in my calendar tonight and if Intervals/ Strava Sauce are right I just about emptied the tank W’ wise although I didn’t quite average the 125% for the 2min intervals. I marked it as ‘All Out’ as there was a lot of standing up. That got me a struggle survey and its been a long day after an early start so I put it down to sleep. ![image](https://global.discourse-cdn.com/trainerroad/original/3X/3/a/3a1cf9c8c274ddc5793f6cdbbba8a008e1909139.png) ![image](https://global.discourse-cdn.com/trainerroad/original/3X/5/6/5683fe8572616599b5551a18532644896efe2035.png) ---
**Author:** ![HLaB](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/hlab/32/60448_2.png) [@HLaB](https://www.trainerroad.com/forum/u/HLaB)\ **Post date:** [December 14, 2023, 7:58pm UTC](https://www.trainerroad.com/forum/t/what-workout-did-you-do-today-2023/79304/1135 "2023-12-14T19:58:51Z")
Ritter -4 was in my calendar today. After the sprint at the end of the first 15 mins block according to intervals I had just about emptied the tank (W’ wise). But although I felt close to that, I think there was a wee bit more. I concentrated on upping the cadence in the 2nd block (9 mins) which saw me drop out of the threshold zone slightly until I got up to rpm 😐 I did the workout again with the front door open and that got the background temperature down to 11/12 deg C, which was a good thin because I forgot my head band 😓 😂 ![image](https://global.discourse-cdn.com/trainerroad/original/3X/2/a/2aae462349359e2272753ec85472e58140c43247.png) ![image](https://global.discourse-cdn.com/trainerroad/original/3X/8/d/8d454f4d28a9b231d31e307d7fd40f1ca64ef51f.png) ---
**Author:** ![The\_Conductor](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/the_conductor/32/86049_2.png) [@The\_Conductor](https://www.trainerroad.com/forum/u/The_Conductor)\ **Post date:** [December 16, 2023, 6:06pm UTC](https://www.trainerroad.com/forum/t/what-workout-did-you-do-today-2023/79304/1136 "2023-12-16T18:06:28Z")
![image](https://global.discourse-cdn.com/trainerroad/original/3X/3/c/3cb159a81fcc5d97d033e632b6d9e08161c12334.jpeg) 90 min at 90% average (3x(3x10 at 85-90-95%)). Note that Leavitt +4 doesn’t actually exist in the TR library…I took Leavitt +3 and tacked on an extra 10 min each at 90 and 95%. Tacking on an extra 100 minutes of easy riding now to make it 3:30 for the day. +/- lifting after. ---
**Author:** ![CincoGirl](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/cincogirl/32/161915_2.png) [@CincoGirl](https://www.trainerroad.com/forum/u/CincoGirl)\ **Post date:** [December 18, 2023, 7:04am UTC](https://www.trainerroad.com/forum/t/what-workout-did-you-do-today-2023/79304/1137 "2023-12-18T07:04:22Z")
I usually take Recovery Week to the extreme (as in, I might do one workout), but I’ve got new motivations in my life, so I’m all in: ![IMG_9656](https://global.discourse-cdn.com/trainerroad/original/3X/4/c/4cf43000c15219002339df3fc14347770c025943.jpeg) ![IMG_9657](https://global.discourse-cdn.com/trainerroad/original/3X/f/7/f76ed1cc8e4d9fb7d6c7d13fb1d5bca97d2ed84d.jpeg) ![IMG_9655](https://global.discourse-cdn.com/trainerroad/original/3X/d/0/d0e067bd6008a0cc196efc6687c04b08b9ea2223.png) I skipped WWDD but might still go for a -2 before the month is over. But this week wasn’t the week to try. ---
**Author:** ![slowmart](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/slowmart/32/148777_2.png) [@slowmart](https://www.trainerroad.com/forum/u/slowmart)\ **Post date:** [December 19, 2023, 8:21pm UTC](https://www.trainerroad.com/forum/t/what-workout-did-you-do-today-2023/79304/1138 "2023-12-19T20:21:30Z")
My first Vo2 after a 2.4% ftp bump. My Vo2 PL was reduced to 7.8 and I opted for an alternate workout at 7.9. I failed the third and fourth set although I am not sure if it’s part mental or physical or a more likely an element of each. Still I’m learning to suffer at a higher intensity for longer but part of me is looking at the target watts and that alone is making me think this is not achievable during the interval. . I used all my coping tactics but couldn’t find the lungs to continue but my legs weren’t far behind either. Apologies for the ramble but just reflecting on the workout! ![IMG_0394](https://global.discourse-cdn.com/trainerroad/original/3X/2/2/221e845b056e6976b281575c5b3259cd359796b0.jpeg) ---
**Author:** ![HLaB](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/hlab/32/60448_2.png) [@HLaB](https://www.trainerroad.com/forum/u/HLaB)\ **Post date:** [December 19, 2023, 9:53pm UTC](https://www.trainerroad.com/forum/t/what-workout-did-you-do-today-2023/79304/1139 "2023-12-19T21:53:53Z")
Not much in the tank tonight after a long day yesterday, several stomach upsets and a houseful of bugs. I was also temporally using my commuter and virtual power. After the warm up that felt to hard and repeated power drop out and wheel lock ups I jumped off to find the mud guard was fouling the wheel. Fixed that although the virtual power kept on dropping out, hopefully that was just at low cadence. I couldn’t get my cadence up anyway and the results showed and TR recognised it with an immediate struggle survey. ![image](https://global.discourse-cdn.com/trainerroad/original/3X/9/2/92442c26c11a2c171e69e1058c359cc730150740.png) ---
**Author:** ![CincoGirl](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/cincogirl/32/161915_2.png) [@CincoGirl](https://www.trainerroad.com/forum/u/CincoGirl)\ **Post date:** [December 20, 2023, 4:24am UTC](https://www.trainerroad.com/forum/t/what-workout-did-you-do-today-2023/79304/1140 "2023-12-20T04:24:23Z")
![IMG_9665](https://global.discourse-cdn.com/trainerroad/original/3X/4/6/46725b81b20c20ccedf1e7f0e3037dadc6df0497.jpeg) I dislike long sustained intervals very much. Mind becomes too focused on the workout and cannot focus on music or TV, so time just ticks slowly. ---
**Author:** ![AlexMartins](https://avatars.discourse-cdn.com/v4/letter/a/35a633/32.png) [@AlexMartins](https://www.trainerroad.com/forum/u/AlexMartins)\ **Post date:** [December 20, 2023, 5:16pm UTC](https://www.trainerroad.com/forum/t/what-workout-did-you-do-today-2023/79304/1141 "2023-12-20T17:16:48Z")
Are you doing it on ERG mode? If so, change it. Do it by pacing the effort by yourself. The main problem with ERG mode is that it makes people see things too narrow, achieving watts spot on all the time and the machine will work to do this. By pacing the effort by yourself, a 5s relaxed on the pedals sometimes is everything you need to keep pushing to the end. You’re not a machine and riding outside isn’t either. Also, it could be more engaging as you have to work to keep around the target. Just my 2 cents. ---
**Author:** ![HLaB](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/hlab/32/60448_2.png) [@HLaB](https://www.trainerroad.com/forum/u/HLaB)\ **Post date:** [December 20, 2023, 10:01pm UTC](https://www.trainerroad.com/forum/t/what-workout-did-you-do-today-2023/79304/1142 "2023-12-20T22:01:26Z")
I’m on holiday so there was no commute to replace my endurance workout so I extended it to an hour and did it tonight. I temporarily using the commuter bike, the Feedback Sports Omnium and virtual power. Whether it is that or that I’m still recovering from yesterdays upset stomachs and another one at lunchtime, it felt a tiny bit harder than it should have, 74%max HR kinda confirms that for a workout of only 0.58IF. Its probably both tbh ![image](https://global.discourse-cdn.com/trainerroad/original/3X/a/5/a5593fe36f78c73c4331854bdc20a355067747b5.png) ---
**Author:** ![slowmart](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/slowmart/32/148777_2.png) [@slowmart](https://www.trainerroad.com/forum/u/slowmart)\ **Post date:** [December 20, 2023, 10:48pm UTC](https://www.trainerroad.com/forum/t/what-workout-did-you-do-today-2023/79304/1143 "2023-12-20T22:48:25Z")
Thanks for the insight and yes I’m currently using ERG mode. I’ll swap to chasing the power and utilise the headroom that affords👍 ---
**Author:** ![HLaB](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/hlab/32/60448_2.png) [@HLaB](https://www.trainerroad.com/forum/u/HLaB)\ **Post date:** [December 21, 2023, 9:52pm UTC](https://www.trainerroad.com/forum/t/what-workout-did-you-do-today-2023/79304/1144 "2023-12-21T21:52:57Z")
I had the first meal that didn’t go through me since Monday night so I did my scheduled Threshold Workout but I dropped the Intensity circa 15% doing it on RPE and ignoring the 80w + drop outs with Virtual Power. ![image](https://global.discourse-cdn.com/trainerroad/original/3X/9/c/9c61ffa4a8dc88a990ca2ea52e345a0b212b4746.png) Although I never paid attention to it I think it put my HR in the correct Zone ![image](https://global.discourse-cdn.com/trainerroad/original/3X/3/7/37c52cb073fa59aa5122746c9693ec5f95441c2c.png) ---
**Author:** ![rkoswald](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/rkoswald/32/28273_2.png) [@rkoswald](https://www.trainerroad.com/forum/u/rkoswald)\ **Post date:** [December 23, 2023, 6:54pm UTC](https://www.trainerroad.com/forum/t/what-workout-did-you-do-today-2023/79304/1145 "2023-12-23T18:54:45Z")
**Vo2max pyramid** ![IMG_2248](https://global.discourse-cdn.com/trainerroad/original/3X/6/a/6a81ff4eac3cb75199329f15ea01f1b7a8301cad.png) Added one more. Might not have been the smartest idea but I’m looking forward to starting base and build in January. ![IMG_2247](https://global.discourse-cdn.com/trainerroad/original/3X/2/8/2811b138bb83697408b497f7b06fb33d031a18fb.jpeg) ---
**Author:** ![slowmart](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/slowmart/32/148777_2.png) [@slowmart](https://www.trainerroad.com/forum/u/slowmart)\ **Post date:** [December 26, 2023, 10:58pm UTC](https://www.trainerroad.com/forum/t/what-workout-did-you-do-today-2023/79304/1146 "2023-12-26T22:58:41Z")
![IMG_0395](https://global.discourse-cdn.com/trainerroad/original/3X/5/b/5b8a866d0488d1d65fe48699d25ddfeedeec2ebc.jpeg) I started my workout using virtual power rather than ERG but reverted to ERG as I felt I was all over the place and chasing the target power. Both on threshold and Vo2 max my scheduled workouts are below my progression levels, I’m not sure if this is correct but AI is correcting an over estimation of my FTP? ---
**Author:** ![CincoGirl](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/cincogirl/32/161915_2.png) [@CincoGirl](https://www.trainerroad.com/forum/u/CincoGirl)\ **Post date:** [December 27, 2023, 4:29am UTC](https://www.trainerroad.com/forum/t/what-workout-did-you-do-today-2023/79304/1147 "2023-12-27T04:29:08Z")
I took a nice break the latter half of last week. Back at it and it hurt. ![IMG_9818](https://global.discourse-cdn.com/trainerroad/original/3X/d/4/d4c2bd7df7ac98a0d842b70cb381de4d567aa720.jpeg) And since there isn’t a good place to post this… I’ve almost got my fat bike sorted for the race season. ![IMG_9813](https://global.discourse-cdn.com/trainerroad/original/3X/a/7/a71a9aa76ef455949e5a6a9ed62310a8efa06620.jpeg) Which is just throwing on and bleeding my old SLX brakes (rear wasn’t long enough… Shimano hoses are _expensive_) and throwing on the ESI grips from my XC bike (the reds grips kinda clashed on that bike anyway). I still need to sort out light mounting, stem length, and order some pogies. ---
**Author:** ![mcneese.chad](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mcneese.chad/32/15056_2.png) [@mcneese.chad](https://www.trainerroad.com/forum/u/mcneese.chad)\ **Post date:** [January 1, 2024, 12:22pm UTC](https://www.trainerroad.com/forum/t/what-workout-did-you-do-today-2023/79304/1148 "2024-01-01T12:22:12Z")
New topic for the new year. - [What workout did you do today? (2024)](https://www.trainerroad.com/forum/t/what-workout-did-you-do-today-2024/89514) [Previous page](https://www.trainerroad.com/forum/t/what-workout-did-you-do-today-2023/79304.md?page=55)