Sorry, I meant tempo and endurance. I usually add 30 minutes after the scheduled workout and run at 80% of FTP for that extension. Then I’ll add 1 or 2 endurance rides on other days. For example:
M: 1 hour workout+30 minutes at 80%FTP
T: Rest day
W: 1 hour workout+30 minutes at 80%FTP
Th: Rest day
F: 1.5 hour workout+ 30 minutes @ 80% FTP
S: 1 hour endurance ride
Su: Rest day
I do a lot of before/after endurance at 60-70%, unless I’m specifically targeting tempo as one of the 2-3 intensity workouts.
Yup, Volunteer is my go to adder workout for Z2 extension. But I also use Taku if I am looking for a bit less intensity.
I agree - I CAN BARELY roll after a FTP test or a all out 20k TT. To be able to “complete” a workout straight after seems a bit strange.
FTP @TRusername I don’t test well on ramp tests, probably I hadn’t done any V02 work leading up to my last one. An IF of .80 is very obtainable as Chad has stated, anything around .90 is difficult but still achievable.
Something Coach Chad said recently, if you aren’t feeling like you can complete your workout then do the first interval, often your RPE will be good and you will complete the session. If not, then either lower the intensity or stop all together.
I think the benefits of being fit and healthy over someone that isn’t active would show that you have a higher chance of beating a virus than if you weren’t. Of course you do need to look after yourself, with proper eating, foods, recovery, sleep as well.