Baird +1 as the first session of the year. This was a fail after recovering from a flu during Christmas time and a tough day at work today. Should have fuelled better for this. As the workout itself was a mess, I decided to extend it by 30min.
I did a rest day, indoors respectively. 
are 
.
).
Ive a recovery week scheduled and today was my last day off so I swapped Thursdays an hour and a workout, Andrews, to today took it to the coastal path and did it on RPE. Although the path was hillier than I remembered so I probably exceeded my target once or twice and was probably below target around dog walkers and sketchy areas. I maybe should have came back on the road to have had a more controlled session and not stopped as often for photos.
I averaged 57% HR (Z1), I probably wanted a little more (68-78%) Z2 
Dumb question, why? How confident are you that threshold HR is 162bpm? Have you done enough long 30+ minute TT like efforts to know?
Why target HR instead of wattage? Basically that is just how my new coach rolls. It seems there are pros and cons to both HR and wattage. One issue with HR which I ran into with this workout is, you canât just switch it on a dime. The end of my second interval, where I had to drastically lower the wattage in an effort to lower my average HR for the interval by one bpm, was pretty ludicrous. On the other hand, having an HR range as a general guide seems quite useful on longer intervals, where it is difficult to maintain the same wattage across all intervals without turning the later ones into much harder efforts⌠but if you target the same HR range, you can elicit similar physiological effects at lower wattages later.
As for confidence in 162 bpm as threshold HR, I have done a few longer efforts where my HR for 30 min averaged 162, and for 60 min 160 bpm, so that is how my coach determined itânot a specific effort designed to elicit LTHR, just combing through TP history.
New here, so HI!
Currently shedding leg fatigue from 2022. A few walks 6-10km done since new year. Back to turbo soon.
Iâve been progressing this for several weeksâtwo sets of four anaerobic capacity (AC) intervals, with 2.5min recovery between intervals, and 7.5min recovery between sets. I started with 30 seconds for all eight intervals the first time I did it a few weeks ago, then progressed to 40s for the first four, followed by 30s for the last four. Then 40s for all eight. And this particular workout, I did 50s for the first four, 40s for the last four. Basically at whatever wattage I can hold.
Importantly, all intervals are done seated. High cadence helps a lot! And start off with 1hr 45min Endurance just to keep weekly volume up. I have found it is difficult to do much Endurance after these as my whole system is pretty fried, and stays that way for hours afterward, like being on a drug.
I didnât have much problem going from 30 seconds to 40 seconds per interval, but adding the extra 10 seconds to 50s on the first four in this workout made it a lot tougher. My cadence really starts to plummet in that final ten seconds, and I had to lower the wattage pretty aggressively from one interval to the next (514 >> 504 >> 490 >> 475). The final four intervals, at âjustâ 40s, felt comparatively easy and I was able to knock them all out at 500. Probably could have gone a little higher, but at that point you just want to survive 
I spent 90 minutes on this - what is a Passadumkeag?
EDIT: Couldnât resist myself, Passadumkeag is a town in MaineâŚ
