Start of OU. Have a lot space to progress in duration&intensity.
Haeckel -4 was in my calendar tonight, a low cadence threshold workout. Iâm not sure I kneeded more low cadence work though 
I probably didnât need my commute either especially tonight when I went a wee bit harder to catch the earlier train as the next one was cancelled by the strikes and it was to bucket 
The forecast was right but I saved the rain for 18mins in flat Peterborough UK.
It started with 4x4m30s VO2, but it was obvious mid way through the first interval that it wasnât going to happen
Quit that and selected 4x2m ath a hight % of FTP and only failed the third interval. Each one was very hard.
Lessons are not to do Wukarfit leg day before VO2 Day. And stick to 2 min intervals.
Nice one 
IMO the only thing to worry about with ERG on VO2 max interval is it reacting too slowly and preventing you pushing beyond a power target into your bodies true VO2 max zone, or its dragging you into the âSpiral of Deathâ. It certainly doesnât look like it restricted you or dragged you into the âspiral of deathâ and a less than 3% shortfall is certainly reasonable and nothing to worry about 
When I set up the trainer and overlaid TR on top of the Discovery + web player (Tour du Provence prologue) I forgot to click back on TR to let me control the trainer resistance. So for the first two warm up intervals power could only be increased by up the gears and cadence. On hindsight I should have left it that way; the second I flipped on the TR controller I killed my cadence
Frissell -3 (3x9@95%) was in my calendar tonight. Whilst it was low level and ranked achievable, Iâm quite happy with how it went cadence wise. I tried to resist the urge to chase power and up the resistance on the trainer. I did add an extra fan to mitigate the front door only being open as far as security chain would allow, but I donât think it made the difference, but rather the brief pause in the 2nd recover (after the 1st 9) when I took a brief pause to move my vacmaster. After I moved the vacmaster I never felt the other fan.
The dastardly AI bumped up my FTP and then immediately gave me a stretch Threshold workout. It felt pretty damn on-the-limit, NGL!
Funnily enough this was actually my all-time best power for all durations 13-60 minutes. I donât generally do TT-type efforts outdoors, so I guess this makes sense. I have Troutbeck (the slightly harder version of this same workout) next week, weâll see how that goesâŚ
My first successfully completed interval for six weeks due to illness. AI suggested my ftp is 234, down from 255, which felt about right. An easy start this week with a z2 ride tomorrow and threshold Sunday and a compliance to MV Polarised from Monday.
Ssooooo frustrated as my ftp has dropped to the same point I started the winter and leaves 2 months to retrieve as much fitness before a cycling holiday in Mallorca.
Dragontail -1 Was listed as productive and rated as VERY HARD. No way I could have done another interval. Those first steps of 5 & 4 minutes actually felt harder just due to the duration, but TBH, the last three in the final set were a struggle. I padded on some endurance at the end so I could finish out a Zwift route badge for Surry Hills.
Also some hDrop screens as I used the updated app & sensor during this workout. I think it still needs some work, but the data is interesting.
Did a Kolie Moore like FTP Test yesterday, went decently. Managed to average 278W for 45 Minutes, So I just set it to 280, still 25-30 W below my best value last year, but considering that I barely trained since December itâs ok and that I couldnât do 3x15 at the beginning of February at 275W Iâm happy. the bigger problem are the 10kg that I gained since last OctoberâŚ
Support this, the workouts do seem to get more interesting in the higher PLs. And you only get these in recommendation when youâve been sitting on the same FTP for a while
It seems to me that higher PLs offer more time in zone / TTE work.