3x25 this morning. Adding extra easy spinning now. Might lift later.
Legs felt a little rough from the sweetspot session two days ago + lifting after.
I was inspired by the Sweetspot progression thread so I did 3x30 @ 90% last weekend and got through it just fine. I put 4x20 @ 94% on the calendar today and felt good enough to bump up the power a bit in the last 2 intervals 
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My secret to successful, longer SS workouts is pancakes and lots of syrup for breakfast! 
This weeks Vo2 max 8.8 up from last weeks 8.3
It doesn’t take Sherlock Holmes to know this is going to be all out as the real world difference was hitting 319 rather than 309 watts. I had a cunning plan of two days rest and pulling this workout forward by a day to take advantage of fresh legs, well fuelled and espresso powered.
I didn’t have the 319 watts in my legs and dug deep just to complete the session. Heart rate lower, power up from last week, although marginal I’m just pleased to get this done with one threshold to do before a rest week.
I definitely found my limit this evening but another positive is learning to suffer for longer.
~128% of FTP? Spicy. How long are those intervals?
2 mins with 3 minutes rest. X 12
Quality sleep and two days of z2 commutes before 3 x 16 minutes at my ftp with 3 minute recoveries between sets👍
While frustrated my compliance wasn’t good I am pleased with my overall progress and finding my current limit.
The common consensus on polarised training is the hard sessions should be very hard. So my frustration is mitigated by a realism that poor compliance is a real possibility when bumping up against your limits.
Good effort. 
That’s kinda falling in a grey area between VO2 Max work and Anaerobic Capacity, eh? Probably leaning more towards the latter.
Agreed. I’m hoping a rising tide lifts all ships…… I have a AI ftp on the 14th and my last two bumps have been 2.5% & 2.9% so it will be interesting to see the outcome on this.
The last 7 weeks I’ve been doing mostly all-out long endurance rides and one stronger unit. Today I was given the task to ‘burn through the leg’. It went in beautifully, with 20 minutes I came out with 417w on a heart rate of 174 so not too bad. There is potential. There are adaptations from long endurance rides.
Stewart done 
A wee bit of a harder warm up than I originally planned with too much Z3 HR (and occasionally Z4 HR) on my 31mile round commute. Especially tonight when I got of the train it was 
and I felt I had to go fast to keep warm. When I got home tonight I set up for a VO2max session (South Twin-1 ). I don’t know if it was psychological but it was hard to get going (or perhaps I just needed to get some carbs into my system but I seemed to finish off better than I started, although my legs are feeling it now 
Did my first sweet spot workout on TR today. I was surprised by how hard it felt. I had assumed that it wouldn’t feel as intense as threshold, but towards the end of the intervals I was gritting my teeth. How do y’all think I should rate a workout like this? I never felt like there was a risk of failing, but it definitely hurt. I was on the edge between Hard and Very Hard and decided to say Hard.
The cycle in my gym doesn’t show watts at the end of workout results…
roughly i’m at about 115-135 in the first 10 min workout (it shows the power as you cycle… but only until 500 then it stops… i often go over 500 on 1 min hard bouts). For reference, with a lot less training (but at 105kg), in another gym on a proper cycle i peaked over 800w in my hardest short bouts (<30 second sprints or less)
the other 25 minutes were more or less between 190 and 300, with a few peaks near or over 500. last 5 minutes cooled down to <115 bpm before getting off cycle
would anyone know how to estimate from those numbers a rough ftp i would have? don’t have a power meter on my mtb.
Also i’m a bit overworked and didn’t really push hard, a bit couldn’t, a bit just muscles are in recovery mode. so quite a low average bpm (just 140). Still quite a high calorie count, as when i push around 300w the calorie is more or less at 1200 per hour (hard to see exactly). When i do 1 minute hard pushes at max resistance, the wattage is often over 500 (stops counting watts after 500…), calorie around 1600-2400 p/hour for that minute. my weight around 85kg
Im not sure you could without knowing an end of period average and then it would only be a ‘stab in the dark’ guestimate.
The threshold workout Red Slate-4 was in my diary today. I dint quite have the cadence edge today though, whether its because I’m a bit tired, my bananas were too green (so I had an Aldi version of a nutella bake which was too dry) or as it was raining I done the workout with the front door closed and it was 18.2deg C average. Probably a combination of all 3 tbh
I’ll probably need a new HR strap soon it doesnt look like the monitor kicked in correctly until towards the end of the first block
Edit I bought the wrong bakes they are chocolate chip rather than nutella which explains why they were so dry
So the turbore trainer moved a whole 12 inches 
Sorry I couldn’t resist, a belated Happy Birthday 
Got thrashed by Palisade +1 just now. Recently changed to Wahoo Speedplay Powerlink (single sided) pedals and have been rocking my workouts. Put down my last threshold workout was moderate and was gifted a stretch. In the meantime I picked up a Wahoo Kicker V6 and used that as the only power source. The first couple sets were pretty okay. The next two took a good bit of concentration but by the end of the 4th interval I was losing my ability to my cadence up on the over interval. Decided to tap out and dropped intensity by 10% but went back to 95% part way through the 1st over. Definitely need to be careful when using different devices for power. I’m going to just use this from now on since I know the speedplay pedals read a little bit so I’ll just feel like a rockstar on the road lol. Also changed from Tacx Neo 2T which was continuously read 20-30w under my Favero pedals (and those matched my speedplay pedals).
A looonnngg endurance ride before tomorrow’s start of a rest week. Today’s uk weather forecast was abysmal so I opted for an indoor session and I’m still a little tender in parts after hitting some black ice just over a week ago.
The time went surprisingly quickly although a few episodes of “the shield” helped pass the time.
I have my third AI ftp measure on Wednesday, the first two bumps were 2.5% and 2.9% but my PL levels are the highest they’ve been, not by much but Vo2, threshold and endurance are up so I’m interested to see what, if any impact this has on any ftp bump.