This is always something in my mind - when to do efforts to feed the model?
I remember seeing some references to it in the TC WKO webinar series but cant quite remember what he said, but having seen some of his plans he has days scheduled during regen/recovery weeks specifically targetted at doing these max efforts at the required durations.
Estimation from 5 min max effort is off about 30W for me, so take ftp estimation from short efforts with a huge grain of salt. But congrats to your PR.
Nice! Have you been doing any short/hard efforts during base? Two days ago I did six all-out 45-sec efforts with 30-sec recovery. Wasn’t wrecked, was surprised at how well I did after blowing out all anaerobic/PCr on the first couple. But I’ve been doing some above threshold work for last 2+ months.
To answer your question directly, Coach Cusick’s masters full season iLevels plan includes ad-hoc testing every 4 weeks (during recovery week, using short/mid/long from WKO). So if you follow his plans the answer is yes.
I’m on a tempo / sweet spot block since the beginning of January. My fitness feels up, confirmed by the 3min PR but I haven’t been in the habit of max intensity for a while. I think in December I was trying some 30/30s (uphill) but haven’t done them since then.
Now that it’s late in the afternoon, I’m feeling much more recovered and ready to rock and roll tomorrow.
May not work for you, but these have been gold for me. So much better than steady tempo or sweet spot.
And apologies for my earlier comment, Coach Cusick’s masters ilevel plan puts the PD curve unstructured testing in the first week after a recovery week.