Cloudripper today. A hard effort, but I fueled well, and my performance improved over the last Cloudripper session.
The power targets were a little higher this session, up from 297 (“legacy” TR FTP) to 299 (AI FTP). Notable is the increased cadence resulting from switching cranks to 165 from 170mm. HR was down while power and NP were up 
I’m pleased with my progress, and hopeful that Cloudripper stays off the calendar for at least another few months 
FEB-2026
DEC-2025
FEB=Pink, DEC=gray
Just did that one too. Tough one. May I ask what’s your max HR and resting HR?
Tough, indeed 
~175 bpm max / ~40 bpm resting.
Got my first pause penalty yesterday on Garrowby +5. Started the warmup too early then had too much distance to cover before getting to the track. Not the first time I’ve paused in the warmup or between that & the main part of the workout, but probably penalised this time because I didn’t add enough to the intervals or subtract enough from the other recoveries. Not a lot of room in this workout for those shenanigans. 
I’d say it’s within tolerance.
Did the final interval on the cycleway & had some road crossings to contend with, but still reached target.
Wasn’t mentally into it today. Watching the Spurs while doing over unders was a bad choice.
Felt fine doing a robopacer ride at sweet spot for 20 minutes afterwards. I think the minute at 328 was too much. I’ve got no top end.
New plan - new base phase
8 hours of sleep!
I consulted the Chad Chart, and I was confident that I could’ve knocked out another 10 minute interval … so Hard it was. 
A low cadence SS workout (Eclipse -3) was in my calendar tonight. Although I probably didn’t need practice there!
I’m not sure what was going with my trainer tonight the resistance dropped out completely a couple of times and I had to up the cadence and resistance manually to stay on target 
Taking the bad with the good. 
Palisade -2.
Knew in the warmup that I was in trouble. Should’ve canned it. Only way this was going was 
Dropped the 2nd set to 96%, still no good, finished the 3rd out at SS at 92%. Still no good.
Those 2’ over - 1’ unders are rough. 
Sure I’d popped a short sprint on my commute yesterday, but otherwise I took it easy & I didn’t think a single sprint should derail a workout so early. Also really didn’t feel like being in the hurt box. Maybe today was just not my day. Another time.
I had Bluebell +2 today and this one was frustrating 
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This was my first workout after an AIFTP bump so I was a bit nervous on this one.
Also I’ve been trying the Zwift integration this year normally I would have done this on the TR app.
The warm up for this one was way too short, first few intervals felt like I was going to have a heart attack.
So I’m getting this thing done, even thinking about the rating, on the last interval Zwift starts going into a cycle where it would disengage Erg then reengage only to disengage egr again.
I couldn’t believe it was doing this on the last interval, at no time was I in the spiral of death so I don’t know what was going on.
I guess for these on/off Vo2 workouts it’s better to go with the app.
There are a lot of anecdotes that Zwift’s rate of resistance change is too slow.
Perhaps do these in resistance mode instead?
I’ve had luck with these on the TR app, the blue bars.
The Zwift feature where it’s suppose to help with the Spiral of Death I guess got confused somehow.
It sucks because I think I would have been able to complete this one. Funny enough TR gave me full credit for it.
View of the last interval.
I never realised it was an early kick off in the Stuttgart v Celtic game and thought I’d get my training session. Finished to see 0-1 Celtic with 10 mins to go. I couldn’t believe my eyes, that must have been some endorphins from tonight’s session to have me hallucinating. It finished 0-1, we are out but it was probably the best way to do it. On to the analysis of tonight’s workout an Over/Under workout Kaweah Queen. Its was actually supposed to be a close to threshold, at threshold session but it did end up being a bit over for me. I was getting out reasonable cadence/power in the TT position and done all of the overs and some of the unders in it.
Lol, I never noticed last night that’s dropped my predicted AIFTP probably because I rated it as ‘Very Hard’ when the system predicted 50/50 hard/ very hard.
I don’t know if it was because I got beat up at work today but today’s workout was freaking hard 
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I had The Owl +5, the AI lost some money on this one, it had my at 58% Hard vs 39% Very Hard.
By the second interval I knew this sucker was getting the Very Hard rating 
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Took some real mental energy to finish this sucker, the burn in the legs was real but got it done and happily accepted my 2 point AIFTP Prediction decline for some easier workouts next week.
Threshold day. 6 × 8 on the low end. Definitely Hard, not Very Hard. The AI and I are definitely converging.
One of the bonuses for changing from over/unders to steady intervals - I get 48 minutes of time in zone on my Threshold days. Pretty sure most o/u workouts at this level don’t manage that.
Beacon -1. 6x8minute threshold intervals. Just long and difficult enough to be relieved when each internal is over
Snap!
