@John@Larry thanks. The NP value makes more sense now that I know what it takes into account. So @John answered my following question which is :should the NP value be what your target value is or at least fall within that zone? It seems you have to have power output near the top end range of your zone to have an NP value which falls between 80-90% of your target power.
I have done two bike workouts this week so far...switched the thursday bike with the wednesday run. Both rides felt good, even without watching a movie or so...I was fully motivated and focused on the intervals. Still the intervals did not feel that hard while doing them, but i can feel the fatigue building up in my legs afterwards...
How can 6 little ole intervals be so damn hard. Those are the most painful 9 minutes of the week by far. Sucked it up and got'r dun - now time for push-ups, dinner, and some time with the family. And, then another round of pushups before bed. lookin forward to crushing tomorrows rest day.
Got it done. Nearing the end of a big week of travel. Today alone consisted of 2 meetings, 2 cab rides, 4 train rides, 2 trips on the "Tube", dinner with some friends and capped off with some sweet VO2 sets at the hotel gym. Hat tip to Roy for answering my call for some Midnight Mojo on the dashboard. Next, I rejoin my family and fellow ENer (and NOSer) Gonzalo and his family in Ohio -- can't wait!
Great workout and actually progress from last week:
6 X 2'(2')@Z5 = (IF/NP) 1.14/307, 1.20/324, 1.24/335, 1.28/346, 1.20/324, 1.26/339 and then did 2 X 8'(2') at .99/268 and .97/261
Question - when I compute the IF, I am using my NP and not my average power divided by my FTP (270). Although my average power is higher than my NP, according to RnP's webinar, NP is the true effort of my interval. Did I get that right? It would seem that my NP would be higher than my average.
@Joe, I find that my NP & AP on the trainer are nearly the same. NP will be higher if you have any time where you stop pedaling. I also find that when my intervals are under 5 minutes, I only get AP on my WKO+ If I go right to Gamin Connect, I can still get both.
WOOHOO! Done and done. Made it through the trainer session working hard and feeling motivated. Special thanks to Brenda for the extra boost! Used a lot of the feedback from here to help get through.
I'm done with my Vo2 workouts and chased it with a open faced salmon and avocado cheese melt with a salad and a Jubelale! The numbers were good (NP) 275, 277, 279, 284, 290, 294 and VI 1.02, 1.02. 0.99. 1.00, 1.01, 1.01. It was hard but it didn't feel too hard. I'm glad that the vets have posted that it starts out easy and cooks you in the end so don't over do it now. I'm getting the feeling that it's kinda like the metaphor of putting a frog in water and heating it up gently so that I won't know what's happening until it's a full rolling boil...
Trainer workouts can be very hard and tedious, but just think about the mental training that you're getting done by getting through these. The music suggestion is really good. That's what I use to get me through my workouts. I don't know what grades you teach, but if it's older kids then ask them to make you a play list of rockin music. My daughter has made several workout playlists for us that really get me revved up. My wife, also a triathlete, and I splurged a couple of years ago and bought a computrainer. It was one of the best purchases we've made for training year round. I use the "smart pacers" to pace me through my interval workouts and the real course videos for the longer rides. Cheers.
Thank you for the advice and support. Loud music was very helpful today! I teach second grade so I don't think they would be able to make up a playlist, however I'm sure they would love to share their favorite songs. lol Computrainer sounds fun but so out of my price range right now! Maybe someday though!! For now, I am just a HR athlete, but thinking of possibly doing trainer road. Love the mojo and support from EN though, that is priceless.
Did my workout. My numbers are so low compared to everyone else (lots of potential improvement, though I am hoping some of that is that my virtual power curve is off).
I am not sure if that link shares outside of trainerroad.com members, but I would appreciate any feedback on how I executed this workout as I am new to power and this type of training.
I got better at not starting to hard and fading after 30s on the later intervals. I tried to do the first 30s hard and then dig deep for the last 30s.
The Sweet Spot 1 section seemed really easy. Is it supposed to?
Got my V02 intervals done this morning. First couple were the toughest, and was then able to be more prep'd for what was coming for the remaining. Finished off the day with saturday's run (minor hack). Really looking forward to the rest day tomorrow.
I hit my targets according to Trainerroad, but noticed that my IF's were in the 1.15-1.2 range and others were much higher. Should I have been working harder? My effort was solid, but not "rip my legs off effort". Enjoy the sleep in tomorrow!
@Judson - your effort is exactly where it should be so no need to change anything here. Just in case you feel that these intervals are not "very hard" (Zone 5 / RPE very hard) you should turn up the volume a little bit! There are some peeps here that use the calculated 120% of FTP for Vo2max - others use their tested Vo2max wattage from the bike test protocol. I use a combination of both because I know my Vo2max is currently higher than 120%
@Gonzalo - the number your calculate is called IF (Intensity Factor) Training log portals like Garmin Connect or TrainingPeaks calculate these numbers for you
@John@Larry thanks. The NP value makes more sense now that I know what it takes into account. So @John answered my following question which is :should the NP value be what your target value is or at least fall within that zone? It seems you have to have power output near the top end range of your zone to have an NP value which falls between 80-90% of your target power.
Very tough getting motivated to attack the intervals this morning. Finally, I sat down on the bike and went at it. After the warm-up, I rode the first interval at 1.22. After that, it came together well. I hit 2 thru 7 all above or at the top of the range of the Zone. The run was cold and wet, but still DEATH TO TREADMILLS!
# 1
319AW
1.227
# 2
321AW
1.234
#3
322AW
1.238
#4
319AW
1.227
#5
320AW
1.231
#6
313AW
1.204
#7
312AW
1.200
Great work, Edwin. Instead of average watts (AW), what were your normalized (NP) powers numbers? Or can you not see those? Just curious.
Got it done. Nearing the end of a big week of travel. Today alone consisted of 2 meetings, 2 cab rides, 4 train rides, 2 trips on the "Tube", dinner with some friends and capped off with some sweet VO2 sets at the hotel gym. Hat tip to Roy for answering my call for some Midnight Mojo on the dashboard. Next, I rejoin my family and fellow ENer (and NOSer) Gonzalo and his family in Ohio -- can't wait!
Dude, I am going to send this email to my friends who say they don't have time to workout. You (and others in here) are a frigging rock star! Way to get it done!
@Judson - your effort is exactly where it should be so no need to change anything here. Just in case you feel that these intervals are not "very hard" (Zone 5 / RPE very hard) you should turn up the volume a little bit!
There are some peeps here that use the calculated 120% of FTP for Vo2max - others use their tested Vo2max wattage from the bike test protocol. I use a combination of both because I know my Vo2max is currently higher than 120%
@Stefan: If I understand your comment correctly . . . . you are saying if the workout seems too easy he should bump up his watts to make it harder? If so, I remember a phrase Coach P said awhile back:
"One strong workout does not a FT bump make."
General rule is if bike workouts start to seem too easy to continue at current FT for at least another week (or two) to see if it remains that way. Need to make sure excitement/newness and/or overachieving are not the case. If after a week or two it still seems too easy then ping a coach and ask for guidance for a new FT number between tests.
We are only in week 2 of OS. We still have a L O N G way to go. Weeks 6 through 10 will get very interesting both mentally and physically for many of us. No need to making any more interesting.
If I am way off base here then feel free to slap me! It is still early in Cali and the coffee hasn't kicked in yet.
The WKO+ does not give me NP for duration under 5 minutes.I have my garmin set to show me my lap NP while riding. The NP was the showing same recorded as the AW during those intervals. When I ride inside, any segment that is 5 minutes or more, I am seeing anywhere from a 1 to 4 watt difference between the NP & AW. The NP is the lower of the two. When I ride outside, my NP is always higher than my average watts. However, inside, I have very few zeros to average inside. My recent tests had the following differences: 5 min VO2 max NP of 284 & AW 288, the 20 minute FTP test NP was 273 AW was 274. The shorter the duration of the interval, the greater the variance between NP & AW.
Was gone yesterday from 7am-11pm so missed the vo2 bike wo. Banged it out this morning while listening to Coach R's podcast on power. Hit all the#'s and feelin good
Comments
@John @Larry thanks. The NP value makes more sense now that I know what it takes into account. So @John answered my following question which is :should the NP value be what your target value is or at least fall within that zone? It seems you have to have power output near the top end range of your zone to have an NP value which falls between 80-90% of your target power.
I have done two bike workouts this week so far...switched the thursday bike with the wednesday run. Both rides felt good, even without watching a movie or so...I was fully motivated and focused on the intervals. Still the intervals did not feel that hard while doing them, but i can feel the fatigue building up in my legs afterwards...
and done. See my VO2 in all it's glory! http://tpks.ws/ocwx
1.21.18
1.19
1.2
1.17
1.16
My consistency is getting better!
Yay day off!!!
How can 6 little ole intervals be so damn hard. Those are the most painful 9 minutes of the week by far. Sucked it up and got'r dun - now time for push-ups, dinner, and some time with the family. And, then another round of pushups before bed. lookin forward to crushing tomorrows rest day.
6 X 2'(2')@Z5 = (IF/NP) 1.14/307, 1.20/324, 1.24/335, 1.28/346, 1.20/324, 1.26/339 and then did 2 X 8'(2') at .99/268 and .97/261
Question - when I compute the IF, I am using my NP and not my average power divided by my FTP (270). Although my average power is higher than my NP, according to RnP's webinar, NP is the true effort of my interval. Did I get that right? It would seem that my NP would be higher than my average.
Here's to the rest day everyone. Enjoy
!
@Joe, I find that my NP & AP on the trainer are nearly the same. NP will be higher if you have any time where you stop pedaling. I also find that when my intervals are under 5 minutes, I only get AP on my WKO+ If I go right to Gamin Connect, I can still get both.
WOOHOO! Done and done.
Made it through the trainer session working hard and feeling motivated. Special thanks to Brenda for the extra boost! Used a lot of the feedback from here to help get through. 
I'm done with my Vo2 workouts and chased it with a open faced salmon and avocado cheese melt with a salad and a Jubelale! The numbers were good (NP) 275, 277, 279, 284, 290, 294 and VI 1.02, 1.02. 0.99. 1.00, 1.01, 1.01. It was hard but it didn't feel too hard. I'm glad that the vets have posted that it starts out easy and cooks you in the end so don't over do it now. I'm getting the feeling that it's kinda like the metaphor of putting a frog in water and heating it up gently so that I won't know what's happening until it's a full rolling boil...
Hey Laura,
Trainer workouts can be very hard and tedious, but just think about the mental training that you're getting done by getting through these. The music suggestion is really good. That's what I use to get me through my workouts. I don't know what grades you teach, but if it's older kids then ask them to make you a play list of rockin music. My daughter has made several workout playlists for us that really get me revved up. My wife, also a triathlete, and I splurged a couple of years ago and bought a computrainer. It was one of the best purchases we've made for training year round. I use the "smart pacers" to pace me through my interval workouts and the real course videos for the longer rides. Cheers.
Hey Mark!
Thank you for the advice and support.
Loud music was very helpful today! I teach second grade so I don't think they would be able to make up a playlist, however I'm sure they would love to share their favorite songs. lol Computrainer sounds fun but so out of my price range right now! Maybe someday though!! For now, I am just a HR athlete, but thinking of possibly doing trainer road. Love the mojo and support from EN though, that is priceless. 
Did my workout. My numbers are so low compared to everyone else (lots of potential improvement, though I am hoping some of that is that my virtual power curve is off).
I am not sure if that link shares outside of trainerroad.com members, but I would appreciate any feedback on how I executed this workout as I am new to power and this type of training.
I got better at not starting to hard and fading after 30s on the later intervals. I tried to do the first 30s hard and then dig deep for the last 30s.
The Sweet Spot 1 section seemed really easy. Is it supposed to?
6 intervals @
1.34
1.32
1.33
1.24
1.27
1.15
Faded a little bit in the last one...I went too hard in the first 3..need better pacing
@ Mike : We are all waiting to see you here in Ohio ! The kids are having so much fun together !
All...Enjoy day off and rest those legs !!!
Done!
Hey Gonzalo, What are the numbers you posted?
so..for interval 1 : NP was 263W that divided by my 196 FTP is 1.34
In my test my VO2 was higher than 1.2 x FTP..so I targeted a little higher
Good Day All!
I hit my targets according to Trainerroad, but noticed that my IF's were in the 1.15-1.2 range and others were much higher. Should I have been working harder? My effort was solid, but not "rip my legs off effort". Enjoy the sleep in tomorrow!
There are some peeps here that use the calculated 120% of FTP for Vo2max - others use their tested Vo2max wattage from the bike test protocol. I use a combination of both because I know my Vo2max is currently higher than 120%
@Gonzalo - the number your calculate is called IF (Intensity Factor)
Anyway... Thank you!
Jan: Welcome to the world of the electronic whip!
Great work, Edwin. Instead of average watts (AW), what were your normalized (NP) powers numbers? Or can you not see those? Just curious.
Dude, I am going to send this email to my friends who say they don't have time to workout. You (and others in here) are a frigging rock star! Way to get it done!
@Stefan: If I understand your comment correctly . . . . you are saying if the workout seems too easy he should bump up his watts to make it harder? If so, I remember a phrase Coach P said awhile back:
"One strong workout does not a FT bump make."
General rule is if bike workouts start to seem too easy to continue at current FT for at least another week (or two) to see if it remains that way. Need to make sure excitement/newness and/or overachieving are not the case. If after a week or two it still seems too easy then ping a coach and ask for guidance for a new FT number between tests.
We are only in week 2 of OS. We still have a L O N G way to go.
Weeks 6 through 10 will get very interesting both mentally and physically for many of us. No need to making any more interesting.
If I am way off base here then feel free to slap me!
It is still early in Cali and the coffee hasn't kicked in yet. 
Rock on, brotha!
John,
The WKO+ does not give me NP for duration under 5 minutes.I have my garmin set to show me my lap NP while riding. The NP was the showing same recorded as the AW during those intervals. When I ride inside, any segment that is 5 minutes or more, I am seeing anywhere from a 1 to 4 watt difference between the NP & AW. The NP is the lower of the two. When I ride outside, my NP is always higher than my average watts. However, inside, I have very few zeros to average inside. My recent tests had the following differences: 5 min VO2 max NP of 284 & AW 288, the 20 minute FTP test NP was 273 AW was 274. The shorter the duration of the interval, the greater the variance between NP & AW.