Yeh, threshold is kinda gross. But it looks like you have a nice, healthy cadence in the intervals, didn’t take any bailouts, so you’re not completely drowning. 
1 Like
Work was a mare yesterday so missed my calendar workout of Bristol but have done it this am… got an email saying some adaptions made for today’s prescribed workout but seems it have stayed the same… Planning on doing It this eve…
5 Likes
For me these over and unders work you mentally and physically.
These left me sore of about a day.
1 Like
Something else I was just thinking, YMMV, but stretching during recovery periods often helps me when sore muscles get the better of me during intervals, giving me 5-10 minutes of relief from soreness. If the workout’s recoveries drop to Active Recovery & the little white ball disappears (that’s your average power for the interval), it likely means your power during that time is not being monitored for compliance purposes. Don’t be afraid to get off the bike & stretch out, if that helps. If you check out Jonathan’s strava, here’s one example of him doing a hard-start threshold interval workout as hill repeats, & coasting on the way down. For such workouts, I’ve never been docked for coasting during recoveries.
However if the workout has you sitting at Z2 during the recovery periods, you’ll see the white ball & that’s being prescribed as part of the workout. Though, this tends to be more a feature of workouts whose progression levels are pushing up against the ceiling imposed by available workout duration. Applegate is one such example where the recoveries are Z2 & therefore counted as part of the workout. In this example I struggled anyway but it would’ve been a shame to complete but fail because I got off the bike too often.
I decided to bring back Monday’s missed workout, Perkins -2. I didn’t like the prescription of all the short fluctuations (I get those on the track anyway without trying 
) so I then subbed it out for the similar IF & PL Berkshire, which I then subbed out for the shorter, similar-intensity Brasstown because I was time-constrained & also starting it mere minutes after a 10k run which included a spirited-for-me parkrun. Put that together after a couple of days of mid-high Z2 & yes an “achievable” workout can be quite hard. 
I saw on someone’s strava that they’d gone full-gas on the cycleway so perhaps the brackish puddles have dried. Super-easy café ride tomorrow I think. 
6 Likes
Had a lovely gravel ride today in the Swedish spring sunshine. 108km at 307w NP. Chasing my friend up a short, sprint climb, I got a really big 30 second power PR at 1026w (up from 950w). I am a terrible sprinter, given my FTP. I’m 203cm, 102kg.
Either way, I did a 5 minute power PR last week (512w) so it’s all going in the right direction for this season.
7 Likes
Icefall +2 (fail?)
Got distracted during the second interval and backpedaled for the 30-second peak at 110%. Dialed down the 110% peak to 105% during the third interval. No failure survey from TR, but marked it Hard and TR adapted my next threshold (over/under) workouts down 0.2 PLs. Added on some Z2 because I’m not entirely sure I’ll have enough time for all of tomorrow’s Z2 ride.
6 Likes
It’s Saturday so my nemesis, Over/Unders
Bought out some bigger guns today, a bigger speaker for the music and caffeine.
I think it helped.
9 Likes
I had a recovery week last week and I took days off and had long cycles the week before that, so today was my first indoor workout in a few weeks. I had threshold workout tonight (Isabel) although a lot of it was pushing into Z5. It was actually scheduled for tomorrow but before temperatures rise again I chose to do it tonight.
5 Likes
I completely forgot I’m on a trial of Flecainide and thought my HRM was malfunctioning… that medication lowered my heart rate by like 15%.
Only 2 more days on it then I will be able to take only as needed.
6 Likes
Tray Mountain
3 x 20 @ SS. Marked it as Hard. It was probably halfway between Medium and Hard, but I selected an aggressive ramp rate in Plan Builder (I forget the exact term) so felt ok slowing that down a little. AT downgraded one SS next week by -0.1 PL. I’m good with that!
On a separate note, traffic is really starting to suck as part of RTO. The morning rush is at least an hour earlier than it used to be. Glad it’s warming up so I can start riding outside at work (really, I just need to man up and figure out my kit … I should have all the right stuff). Parking is it’s own $%^& show and the garage fills up before 8.
There are two safe places to ride nearby, one with a gate that opens at sunrise and another where I can get 12-minute intervals completed comfortably. Anything longer will require a short u-turn in the a parking lot.
5 Likes
I have this one today, first time going into V02max territory this year, specific session for the local climbs typically all of these powers would be appropriate for the 5 minutes all out, although in this case 6 minutes time in zone with rest should in theory be a nice way to warm into things.
TR would never prescribe this exercise if I didn’t find it in the workouts list. The warmup durations look a little too long as well makes for 7m time in zone which is already pushing the limits.
5 Likes
What about the lesser variants of Wright Peak that have short mid-interval recoveries that you could use to turn around?
2 Likes
This sneaky one here. I saw all the recovery and somehow thought it wouldn’t be as hard.
Also on one of the rest intervals my trainer wouldn’t release the brake.
4 Likes
Geary
4 x 12 O/U. 15-minute recoveries were sweet. Added an hour of Z2 to try to makeup for yesterday’s missed 3-hour ride. I got a 90-minute Z2 ride on Friday, too, so I’m down 30 minutes for the week.
5 Likes
I had a strong Z2 ride today. Just a couple of hours and it got a little into tempo at the end, but 330w average, 351w NP. 141bpm average (146 and above being tempo for me).
Getting stronger and stronger this spring, and things are looking good for UCI Gravel Worlds qualification in my age group. If only we knew where the finals were going to be held!
6 Likes
That looks like a tough one!
1 Like
@dsirrom thanks. The 15-min recovery intervals helped a lot. It definitely would have been tough with 6-min recoveries (half the duration of the O/U block).
Not a “rule” but below summarizes the mental model I use for work:recovery ratios. Anything more generous makes the workout easier, anything less generous makes it harder.
| Zone | Work:Recovery |
|---|---|
| VO2 | 1:1 |
| Threshold | 2:1 |
| Sweet Spot | 3:1 |
| Tempo | 4:1 |
2 Likes
It was fairly easy. Apart from one segment effort, I restrained myself the whole way around. Any time my HR got near to 145, I’d ease off a touch. The way I felt today, had I held a steady 145bpm, I think I’d have been around 340-345w. But I’m a really big guy (102kg, 203cm) so power to weight is modest.
1 Like