First Threshold workout in a couple of weeks. Should’ve done it on Wednesday but wasn’t feeling it midweek so rode (and won!) a Zwift race instead.
Turned out to be a good call. Got a rest day in yesterday, carbed up and felt pretty good (on no breakfast) for this. If anything, the second 20 minutes of Endurance/Tempo felt worse than the intervals 
Today I had Asta.
I don’t get this style of Over/ unders often and was thinking about how much of a challenge it may be doing the ramp portion of the workout in resistance mode.
The workout itself felt proper hard and felt right.
Looks like TR is easing me back after the Very Hard rating I gave Tuesday’s workout.
An up and down week, with a high speed crash (chain gang crossing of wheels at 55kph) last Tuesday but with minimal injury. I then had a belter of an hour on technical gravel with an average of 415w. Lost a fair bit off the average on corners and descents that I had to brake or freewheel for.
I’m in Norway in summer hitting some HC climbs, and i hope to hit 450w plus for an hour there.
I’ve gained 30w over winter, but I’m not really sure how…
60/60s. Harder than 50/50s. The problem is that extra 10 seconds is at the end of the interval. If it was an extra 10 seconds at the start it would be fine.
Got through the first (easier) set fine. The last 10 seconds of the last two intervals in the (harder) second set were rough. Wheels properly fell off in the final (middle difficulty) set and had to a) skip a couple of intervals and b) knock it out of erg mode.
Heart and lungs were fine. Legs just ran out of rocket sauce, and at that point cadence dropped, resistance went up, and it all got messy. Back to resistance mode next time. It just gives me more flexibility in terms of power production, I think.
Monitor +4 (SS 6.0) today. I could have squeaked through one more set, so I rated this hard.
Diving into 60 minutes of sweet spot after a rest week was brutal 
The format of this workout is more digestible than something like Galena with 20-minute intervals which helped. It felt good to finish this one today 
English +1 - 1min on, 50secs off. first Vo2 workout in 6 weeks and that was painful. after the 4th interval of the 2nd set i had to wind the intensity down to 75% just so i could get my legs back up to speed. Slowly wound it back up and ended up doing the final set of 7 intervals at 97%. honestly dont know how i made it to the end of that. i was cooked half way through
Only a few weeks until my self-inflicted stage race. TR AI had me do Cordeil today. I feel like I could have done one more set of 4 hard vo2-y sprints; but if they wanted more power, no way! Do I rate it as hard or very hard in that case? Anyway - felt nice to unleash a little bit. I rated it as hard.
Ooft! 
The bottom line … my actual FTP still hasn’t caught up with my AIFTP sufficiently for me to do 3m2m3m2m 95%/105% intervals. Got through the first interval OK, although there was practically zero recovery during the “unders”, but half way through the second one HR and RPE were just heading straight to VO2 Max territory and I shut it down.
Not surprisingly, prediction went from a 7 watt gain to a 1 watt loss. Probably for the best. 
Cloudripper (TH 4.4) today. I feel like I just did this, but it was actually back in FEB 
I rated this session hard.
Felt good going into the ride: rested and well fed. Overall it went well though I struggled to stay on top of my cadence during the second tempo segment. My AI FTP is up 5 watts since the last Cloudripper session so this was a little more intense. Glad it’s over and don’t want to see it again for a while
This week the train came off the rails 
Tuesday I was feeling sore so moved all workouts by a day.
Wednesday had Eclipse -1, had nothing and cracked halfway on the first interval.
Thursday Volunteer go through it, I thought I was feeling better but still not sure.
Friday decided to change the SS ride to endurance to play it safe.
Cumberland -3 cracked me around the halfway point.
After that didn’t know what to do so took the weekend off the bike see if that will do me good.
Now if that wasn’t bad enough AIFTP will be going from 249 to 219.
That puts me back to April 2025 numbers.
Welcome to The Broken Ones club … population - us!
After the failed over/unders last week, I happily let the AI choose something easier. Then I doubled down by shortening it by 15 minutes. Then I tripled down by changing the workout type to Intervals.
Did this in Resistance mode and felt a lot better without Erg sucking at my heels when I momentarily dropped 10 or 15 watts below target.
Rated it Very Hard. I’ve decided to round up whenever I’m in any doubt, at least for the next few weeks.
VO2 Day. I didn’t fancy another bunch of 50/50s or 60/60s, so I asked nicely for something different and TR came up with a workout with my name on it. 
Knocked it out of erg mode after the warmup and did some experiments with gears and cadence to produce the required power in different ways. The fact that I was able to muck about a bit probably means that I “should” have gone a bit harder to get a better stimulus, but at the moment I’m more focused on getting consistent completion of workouts than pushing the envelope.
Hill repeats on the smoothest uninterrupted hill you can find. The graph never looks good to me, but you know if you held a steady effort/cadence or not. I used Box Hill for a couple of seasons and the power stilll looked jagged as anyhting
