Why is Mary Austin changed?

I genuinely thought (and this is how I talked my self through) that I was supposed yo get fitter week after week making Kaiser possible in week 5 after Spencer burned to near failure in week 4. I may just be de-tuned enough for this to be working, but I think the proper mental attitude helps a bit too. I want it more than my friends (that my dumb ass told about Trainerroad after I tore their tires off this spring)


I happen to be in the same ish boat (in the middle of the plan after chad updated it) but wondering what to do for the 5th week of the plan… Spencer was a breeze for me, and Kaiser just looks boring by just adding another interval… I’m going to do MA -1 this week instead of the full version just cuz I rather successfully carry on with my training kinda thing heading into a rest week err Disaster Day lol

I wonder what Coach @chad would suggest for 5th week vo2s after Spencer :pray:

also anecdotal tip @Patrickfleege would be to add an extra 10min at 40% WU prior to starting a vo2 workout (via Workout Creator):

Just completed Mary Austin. This came on my playlist during the final block. Never has a song (and video) felt more appropriate for a workout, especially the section between 3m 55sec and 4m 40sec.

Aphex Twin - Come to Daddy


I used the extended warm up today to do what you suggested and you are right, it really helped. I nailed Mary Austin.

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That is a disturbing song/video. Lol

I do that for all the workouts that aren’t easy. The warmups are an interval by themselves for most workouts. So I spin for 5-10 min before starting.
The only warmup I’ve found good is the slow ramp in tempo workouts like Phoenix.

Just did Mary Austin -1 and it was STILL hard, but in a good way.

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Aphex Twin! That’s pretty much perfect for those dreadful last minutes of a hard workout!

Thanks for reminding me of this tune, it’s one of my all time favorites.


Looks like the tuesday morning VO2 sessions have all changed in SSBII MV. Shorter and more of them and some 125% efforts compared to the slow progression towards 5x3m @120. Is the general concensus that we should be upgrading our own plans?

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Nevermind…found the details here:

Chad, just wanted to let you know I finally conquered Leconte and Mary Austin. I have to say that I felt some pressure to do well as the original whiner of this thread. Mission accomplished!


Nice job! How does it feel?

It feels fantastic. In all honesty I think Kaiser was worse. Not sure if I had a bad day that day or not because I didn’t think Spencer was nearly as bad.

Lamarck broke me on the third interval. Backed it off 5% for that one… then got pissed at myself and pushed it back up for the last interval. Just brutal.

Lamarck is beastly. 2 min recovery goes by so fast

How do the results from workouts like Mary Austin (pyramids) differ from workouts like McAdie (under/over)?

McAdie is a tough workout. But not close to MA.
What makes MA hard is that it’s about 3x20min at threshold with step ups. That’s pretty much an hour at threshold withshort breaks.
McAdie is 4x12 with very short overs and a decent recovery.

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That wasn’t the question but thanks for the description, lol.

Can you clarify then? Don’t understand the question.

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@chad how dare you, how very dare you. :slight_smile: :rage: :weary: :sleepy: Did this today. Looked at previous ride and knew this was not a walk in the park. The last 8 minutes was not manageable. Legs were screaming and the head informing the body to breath didnt work. Concentrating on text was next to impossible. Managed to mash it at the end with 90 bursts with 30 rest. Should have sat at 92% and drag it home, if that was possible. Lost 0.02 IF
Thanks for a super training tool. May God have mercy on your soul :smiling_face_with_three_hearts: