I’ll see if I have the site bookmarked later but IIRC I used it to calculate W’ from several efforts and it gave me a good value/ confidence level. Which checked out for different durations in my power curve. I then read up a bit on it on the site snd intervals. Nothing too special.
Edit @Helvellyn has linked to the site I used.
I set up the TT bike for the first time this year it felt a lot better/consistent at cadence. RLGL also adapted the workout down slightly after my commute to Frissell-3 (3x9mins @ 95%FTP) which probably made t feel better too,
Regaining lost ground, power improving, heart rate reducing. Zone 2 commutes underpinning the intervals.
At my current rate I’m expecting to take longer to hit my previous best figures than the time I took to recover from illness although on the positive side my power is up and weight is down from this time last year.
The plan was to do 4x4min VO2 with harder starts, but the last 2 nights I had bad sleep and the trainingload started to catch up, needed to pull the pin on the 3rd interval, left quad was burning badly and mentally I was not in space to push on. Also my HR didn’t come up as it should. Will now be a rest week, Feel like I need it now and hope that I can sleep better soon.
Bolton Brown -5 yesterday evening. I keep getting these points in a hard interval (4th one) where my mind just says “too hard, take a break” and then I have 10-15seconds to rest and then get it done, and then regret it. Wish I was mentally tougher.
What a difference 1 deg makes, my cadence was sh1t tonight not long after I ramped up over Tempo. It recovered a bit when I ramped down to 100%Threshold but I was totally diabolical above it.
Garrard last night. I was concentrating on left/right balance as my pedals are telling me that I’m going more wonky with a 46/54 L/R rating. Trying to get it back to more 50/50 really felt like I was only pedalling with my left leg, so strange. Finished the workout at 49/51. Hoping if I keep an eye on balance that over time it will feel natural and not such a conscious effort.
I’m in Phuket from a couple weeks, havent trained in a while. Rented a bike here, today did a bit of a challenge, extreme hills in extreme heat. Hard tail giant / rental, was pretty fast downhill
45 min tempo into 4x Over/unders with a 1 min all you got at the end
Unders @95% (9 min), overs at 105%(5 min)
Then into 1 hr tempo.
End of my recovery week but I’ve been chomping at the bit to get back into some work so I brought forward Tuesday’s threshold workout to today. Couldn’t do it on the track so I swapped it out for a more hill-repeat-friendly Palisade +1 (same PL), then continued on for a couple of hours on the bike path, recording as Free Ride 120. A bunch of road crossings necessitated coasting & some instances of needing to stomp a bit to manoeuvre amongst traffic but otherwise I think I did alright keeping it mostly Z2.
Naturally, tomorrow is yellow.
I entered my first open TT of the year last week but I forgot to add it to my calendar until yesterday. When I did that adapted tonight’s and Thursday’s workout to ‘Achievable’ ones. Tonight’s was Haeckel-4. It was a low cadence workout something which seems to suit me these day’s.
Did a 5 hour outdoor ride on Saturday and then had to make a trip to Urgent Care for a bit of an asthma attack after the ride. O2 level dropped below 90%. Got treatment and just started to feel normal today (Tuesday). Almost quit Taylor +1 a couple of times but toughed it out. Happy I stuck with it.
Long time reader, first time poster (to the workout thread).
Currently coaching track & field and at the start of track season our distance runners begin with the following weekly progression of “straights & bends” (stride the straight, float the turn):
1 x 2k
2 x 2k
3 x 3k
4 x mile
For whatever reason after that 4 week build (we also do a tempo or hill reps day and a weekly long run) the kids are ready to crush whatever I throw at them. The formula just seems to work.
So… I made a similar 30-30 progression to follow along with them. This week was 3 x 10 x 30-30’s. I also have been adding on low end tempo (80% FTP) that I don’t have them do. (I’m training for a 50 mile MTB race, they are training for 800-3200 meters).
Nothing too crazy. Just some good ol’ fun. 
After a bad weekend with headache and pressure on the ears I did a FTP Test on Monday. Overpaced it a bit and only got to 38 Minutes. Held 296W for the duration, but my Heartrate hitt 185 which I didn’t see for a long time… Will set my FTP 295, will see how it goes maybe need to knock it down 5 Watts if The threshold sessions don’t feel right.
Yesterday the Kids didn’t want to sleep so no Zone 2 ride 
Missed Stripes (Anaerobic 5.5) last week due to good weather, it adapted, but I switched back to the planned workout of Pratt (Anaerobic 5.9). It’s ridiculous how much better I am at Anaerobic than Threshold; Blackcap -1 (Threshold 3.6) was really tough on Saturday (though it was a yellow day due to good weather on Friday and I cut it down from a longer session), but I had to really think about whether Pratt counted as Moderate or Hard (chose Hard, because the last 1-min interval was pretty tough). Maybe I’m in the wrong sport.
Happy days. Nailed this. I’m following the traffic light system and so far it’s given me rest days when I had added some low end z2 rides. I’m currently on medium vol build polarised supplemented with additional z2 rides.
Having the rest days has provided fresher legs for the interval sessions and from my narrow view to date seems a more intelligent way to progress. Which I must admit I was a little frustrated with the suggested days off. That said if you commit to something it would be foolish not to follow more informed insight and having set my interval sessions around work, Tuesdays and Thursdays, I’ll be following the system and see how things work out.
Great work again from TrainerRoad.
Tweed -1 was in my calendar tonight (4x5 @ 102%). The first 3 intervals are slightly weak as I was concentrating on cadence but in the 4th interval I changed the focus to keeping on the power target and hit it.
Good Ol Faithful Tray Mountain (6.6) yesterday. Hunter -1 (6.5) was prescribed but I was pretty sure I didn’t need 12-minute recoveries, nor mid-interval bailouts. Strange that the PL difference is only 0.1 
Did this on a closed circuit 10km from my house, hence the extended & ragged warmup & cooldowns.
Rated “very hard” because of doing VO2 max the day before.
Tonight’s workout was an opener for my first TT of the season (if I get round to prepping my bike/kit before tea).