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What is this 110% FTP workout you guys are talking about?

morpheusmorpheus
in General Training Discussions

subject says it all.

Not sure if I'm supposed to be content with where my 'ceiling' is, but I do know that I want to keep working on my FTP (once I get out of this funk I'm in).

spill the beans or tell me where I can find more info.

 

BTW, I'm moving into a HIM plan but I still plan on checking in with you guys.

Comments

  • Joe MatchetteJoe Matchette
    @Chris - it was started in the Micro thread by The Professor around a week ago. He noted that he is not VO2 limited, but rather FTP-limited -- high roof, not as high celiing. The prescription from CoachP was referred to as "the CoachP hack" (I think he did this last year in his build to TX....).

    As best I can tell, Matt A. and Kim D feel the same constraint. Hence, they are going to hack their VO2 workouts to be 105-110% for longer periods of time [similar to the VO2 sets we had two years ago of 2.5/2.5s].

  • cgres123cgres123
    You have a good memory Joe. I forgot about that.
  • tim cronktim cronk
    I find my V02 to be much closer to FTP than most people ... Around 115%... so I wanted to work V02 this year.

    I did a V02 hack of my own this year. I kept the total working time between 18-24minutes usually in the 20-22 minutes. Started with 30/30's , adding 10 seconds per week until I got to 60/60's , then I added 15 seconds per week and I just topped out at 180/180's. As the duration increased I had to drop the watts target just a little each week. The 30/30's were done at 130% FTP and the 180/180's were done at 113%.

    Not sure about my end results but it was fun, changed things up , and I got alot of time in way above FTP.
  • Brenda RossBrenda Ross
    I am hacking as well. My VO2 is upwards to 135% of my FTP number.
  • CarlCarl
    I have to agree that was my short fall also starting this year and with my local coach we decided to cont with the EN scheduled plan but throw anywhere from 10-15 VO sets each workout. I have tested 3 times this OS and each time I am able to hit ~ 130-135% on my VO max sets I have had a nice bump in my FTP.

    The next few weeks will be interesting cause weeks 9-14 are very demanding on the bike. Lots of work for us to do so I really have to listen to my body!!! Looking forward to a little more progress on the bike. If I can hit 275 inside on the trainer I will be really super close to 300 outside.

    Not sure my vDOT is going to move much from where it is. I am not going to push it much more eaiher cause my ITB's have been acting up and that is a hugh warning sign for me to pull in on the reigns.
  • morpheusmorpheus
    Alright, so I found this response to Jenks from P...

    [@William, you are asking for the coach p hack, eh? (okay for experienced peeps) you can get about 6 weeks out of it, so let's do it. 4 x 5' at 110% (target, do your best to get "Sustainable close") with 5' of rest after each. I suggest 4 x 4', then 5 x 4', then 4 x 5' for remainder…from experience, I can hold the average of the 4 5' intervals for a 20' test after 3-4 weeks…just to give you some incentive!!! ]

    so, 2 weeks of 4x 4'(5')
    2 weeks of 5x 4'(5')
    2 weeks of 4x 5'(5')

    ?

  • MattAaronsonMattAaronson
    Posted By Chris Hardbeck on 04 Mar 2013 07:03 AM

    so, 2 weeks of 4x 4'(5')

    2 weeks of 5x 4'(5')

    2 weeks of 4x 5'(5')



    ?



    Yeah, that exactly what I'm planning fo rthe next 6 weeks. I saw that the Professor is already planning to move to 5x4 this week but I think I'll stick with the original progression and do two weeks at each of the three levels as you have outlined it above.


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