Which is harder: Z4 intervals or Z3 steady biking?

gonnzo

I was surprised to realize that I find the Zone 4 intervals considerably easier to accomplish than the Zone 3 work in the bike workouts. "Harder" or "easier" is likely some combination of physical fatigue and mental stamina - I don't really know which is the stronger factor.

Is this normal?  Anybody else out there have the same experience? 

tuckerm

Brian I think it is a combination of what you are saying. You're physically and mentally exhausted after the z4 work and you are struggling through the z3 stuff. Z3 is where you are racking up some serious TSS so it is "work". You need to just power through it. Some days you will be unable to do it but should do your best to get it done. And I think many others feel the same way as you. It is a mental struggle after nailing the main set.

Brenda Ross

Yup. Its especially hard after the Z5 intervals.

kefali69

If the Z3 work isn't challenging after your Z4 work, then one might say you "underachieved" on the Z4 work.  I did back-to-back bike days (Thu and Fri) with 2 x 15' main sets @ 1.02-1.06.  Thursday I was able to squeeze out 20' of Z3, but last night I could only muster up about 8-10', and it was hardly a quality effort.

Remember that Z3 is a long, steady effort on the order of 3+ hours.  Any residual fatigue from previous workouts will limit your ability to "go long" effectively.  It's much easier to overcome mental fatigue in a short, hard effort.

mgraffeo

Yup, i always find Z4 harder on the legs, and then ensuing Z3 harder between the ears.

Al Truscott

Posted By Mike Graffeo on 19 Feb 2011 08:24 AM

Yup, i always find Z4 harder on the legs, and then ensuing Z3 harder between the ears.

+1. I find I have to ramp up my Z3 work, starting with a lower cadence and building into it to get around the drained mental tank. Outside, riding with a like minded group, though, the Z3 is always easier than the Z4 stuff for me.

Matt Samojeden

Even after a 20 x 2 or a 5X 2.5, an hour at Z3 is a better place to be for me for both the legs and head.

Steve West

I struggle mentally before and during the Z4 & VO2 sets. It is almost a dread to face it. But tell me to grind away for an hour on the bike at 85% and I'm good to go - and happy about it too. Same with running. I dont like intervals - and intervals on a deadmill are worse. Here again, let me hit that sweet spot and I'll go for 90' to 120' and have fun doing it. Like last night, I went to the pool and swam steady - no breaks - all pull - and did 3K. Not fast (I dont know how to swim fast) but rythmic and steady .......... just wired that way - It is the reason I started to run long. I love the long slow burn, my brain checks out and I just go. If I start to slow and my HR drops it wakes me up and I get back on the gas peddle.....

timdawg7

This is my first OS and as the FTP and increased by 40 since Nov, I'm really starting to dread the Z4 stuff and welcome the slow grinding Z3 work. Perhaps a part of the reason that the Z4 work seems so hard now is that I just finished the VO2 block where there was very little Z4 time. So Brian, just give it time and as the FTP increased you may start to change your mind.

Coach Rich

The real, unforeseen benefit of the Z3 work is that you're head is in the process of being recalibrated. Come April, you won't be able to jump on the bike without automatically dialing up a minimum of a Z3 effort/watts. Z1-2 will be, litterally, almost impossible for you to ride, as "this is a waste of time!" will be screaming in your head...unless we have you in the aerobars, dialing in your Ironman effort. More importantly, riding like this, all the time, is good for MANY more TSS points per week than your old style or how your training parnters will ride.

Unfortunately, this will also ruin you for riding with other training partners. Locally, I'm notorious for serving up the 80-85% or higher watts about a block from the ride start.

John Stark

It also depends on how far I am into Z3.  On the drainer is one thing for sure, but when outside the Z3 is a break after the Z4 stuff and fun.  But after an hour or two+ at Z3 is where it gets truly hard for me (Graffeo's between the ears deal).  Just wanna stop at a Starbucks and call the wife for a SAG so my NP doesn't crater as I struggle the last bunch of miles home.  

 

And what Rich said.

gonnzo

Awesome feedback everyone! 

It sounds like folks are split on this, or maybe it's just an experience things, but it's nice to know at least I'm not alone.

Mike's line certainly rings true for me right now,

 

i always find Z4 harder on the legs, and then ensuing Z3 harder between the ears.

It will be interesting to see how this changes over time

CharlieH

First Z4 for me is always horrid. Consecutive ones are better. I find Z3 ok on the rollers but worse outside, harder to maintain at similar work rate for some reason? Did last week's and some of this weeks bike on rollers and saw a massive difference when I rode outside yesterday.