Yeah you guys have looped around all of it. My take:
Extensive means at or below threshold extending TIZ. Power or zone target then spells out how much time you aim for and how aggressive your progression is. You can do just about anything “extensively”… what we are talking about is extensive threshold or extensive sweet spot. Either way, extending TTE is the goal of extensive work.
Intensive means working at powers above threshold for necessarily shorter time periods. This could be 4x8s or 5x5s or it could be over/unders … it could be a lot of things. The focus is not extending TIZ; it’s doing more power.
As I interpret things, WKO shows extensive being at or below threshold - you look at the power it suggests and the zones and it says “FTP”.
@RONDAL I listen to Kolie’s podcasts usually multiple times. I recall in the most recent discussion about extensive work and why 2x20 isn’t enough, he specifically mentioned doing extensive threshold progressions, and also mentioned “or sweet spot if you’re one of those guys” (paraphrasing). My understanding of his extensive work is 95-97% extending interval time out to 55-60min total (or more!) and then evaluating what comes next for the athlete. Often he will see an FTP increase during that time for newer athletes, and that will reset TTE to start a new extensive progression.
He also specifically mentioned using sweet spot during racing season as it incurs less fatigue and allows you to maintain TTE without incurring as much fatigue when doing hard race or race prep efforts as well.
I don’t intend to put words in anyone’s mouth with this stuff, that’s my interpretation.
I’ve done extensive sweet spot progressions the last two years and I think they work. I have NOT done as much extensive threshold progression work (at 95-100%) in my past.
My long work is generally low power right now, and I like the balance of working a bit harder on my hard days by progressing at threshold. Thus far, I’m recovering well and responding to the training.
One consideration for others is how much time you have. Some people can’t ride 2hrs during the week, which makes a 3x30 at 90% a non-starter if they’re also doing long stuff on the weekend.
As I started adding more AeT or tempo work to my long rides, I may drop back to a SST progression to manage fatigue. We’ll see. It may be that I don’t need to do that. I’ve got a good feel for my threshold and I’m not yet feeling cooked from conservatively pushing threshold TIZ while more aggressively pushing overall saddle time.
So, I’m not trying to line up with Tim or Kolie. I do take what they say and learn from it because of everyone out there, I think they really know what they’re doing… but I’m not trying to be either one of those guys. I also don’t think I’m misinterpreting what they say, but I could be wrong about that.