I have this workout scheduled for tomorrow. It seems very overly complicated for an outside workout. Can I just replace it with something of a similar PL, but of more standard intervals without loosing out on something special about this workout?
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I think you can probably use the workout search tool to find what you need.
Select VO2 and then duration of 1 hour & 1:15.
Then (for the purpose of finding a simplified workout thatâs easier to execute outdoors) select type as âtraditionalâ.
Then select PL as 3 and 4 only to further narrow your search.
Youâll be presented with a range of workouts. If it were me, Iâd look to try and replicate the amount of time in zone at a similar % of FTP, but taking account that this workout has quite tough ârestâ between intervals at 88% so if youâre not doing that, youâll need to compensate with a bit more time in zone.
NB youâll not be able to exactly replicate the stimulus because it appears this workout is offering hard VO2 with a degree of âunder / overâ due to the aforementioned 88% - so going with an easier to execute outdoors option will likely mean opting for a more traditional type interval structure.
So for example, you current prescribed workout (Katahdin-1) shows 4 sets of 8x15 seconds at 125% of FTP. Thatâs a total of 8 minutes at that percentage - albeit split over 4 sets and with ârestâ at 88% which is quite tough.
Iâd probably opt for something like either;
Bashful-1 (PL 3.7) - 3 sets of 5 x 1 minute intervals at 125% FTP (total 15 minutes in zone which is more than Katahdin-1 but without the tougher 88% floating rest between shorter intervals)
Or
Boltinghouse (PL 4.4) - 3 sets of 5 x 1 minute to 1:20 intervals between 120% and 125%.
Same rest periods between intervals and sets as Bashful but slightly tougher due to some of the intervals being a few seconds longer.
Iâd say the second option is probably the pick of the two for me, but it entirely depends on how your feeling and where your progression is at - because if the jump to Katahdin-1 was already challenging youâd possibly be better opting for Bashful-1 and then you can always add on another interval or 2 if for some reason it feels like you have more left in the tank.
Good luck 
Great, thank you so much! Boltinghouse looks fine, Iâll go with that one 
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Hey @JoPage!
You can also quickly choose a Workout Alternate 
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No, Workout Alternate wonât work in this instance. Thatâs the biggest flaw with that feature, you will most of the time only get other workouts in the same format. If you are interested in workouts training the same energy system, but in a different workout format you have to find it manually.
To use JoPageâs example. He is looking for a workout thatâs not float sets. Checking Workout Alternates here just gives 60+ other float set workouts.
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Thank you @Caro.Gomez-Villafane appreciate your answer but, as @Torneng says, workout alternatives actually just gives me the same option, in itâs various forms, see below
Note, these are all showing as inside workouts as, as we all know, you canât select workout alternatives for outside workouts, you have to change it to inside, select what you want and then change back to outside (I have mentioned this in the suggested improvements thread)
In addition, my question was also focused on why the system has given me this particular workout format and if, by changing to something else, I will be loosing out on a specific adaptionâŚ.I will then need to weigh up whether trying to execute this outside it worth it compared to executing something of an easier format like Boltinghouse suggested above. I use a fenix watch so donât have a lovely graph to follow and it makes it hard to anticipate what is coming next. I tend to memorise the workout in advance so I donât get taken by surprise but when there is a lot of little changes, that is difficult to do.
In addition, could you possibly answerâŚ..does the system build a training plan based on the rider being indoors primarily, and then just give the same workouts outside if the rider selects to do all their training outside, or does the system recognise that outside work has limitations with workout execution?
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@Torneng spot on with everythingâŚ..except that Iâm a she, not a he 
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I see what you mean
You wonât be losing out on a specific adaptation if youâre manually choosing a similar workout thatâs not as complicated. The goal is to spend time at âxâ for whatâs scheduled for the day.
In this case, I can see how Workout Alternates still have tricky workouts for outside. However, if you do attempt a ride with lots of variation and short intervals, donât get too hung up on perfect compliance, as riding outside is always less consistent than riding indoors, and the quality of your work wonât suffer too much as a result.
The system picks the best workout for the day, and that workout has an Indoor/Outside version. The thing is that sometimes the picked workout is more complicated to complete outside than inside for many reasons. Thatâs why, when completing workouts outside, itâs important to remember the intention of the type of workout rather than exact compliance.
If Iâm doing a workout like Katahdin outside I just go really hard for the short spikes and ignore the power targets on the spikes. Is that what you would recommend? Or should I find something easier to properly execute outside like the original poster did?
@UWDawgs sorry for the late reply on this one!!!
Katahdin is totally doable outside It may just be more difficult for someone whoâs not as experienced in completing structured training outside..
A good tip for this type of workout is to try and see what cadence and gearing combo aligns with the power target (you can test this during warm-up).
For example, if you have to hit 350 power for your overs, you can quickly find the cadence and gearing that gets you there. Once you figure that out and get to the over-unders, you can âcheatâ and know that if you shift up twice, thatâs your over, and if you shift down twice, thatâs your under (while doing this, try to hold a certain RPM).
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