Why 30/30 is easy but FTP intervals are very hard?
My FTP is about 230w (hasn’t changed in long, long time,,,)
I can do the 5x 4x (30/30) @290w with no problem at all but I struggle to do 3x10’ @230w, which tells me that my engine size is good but there is no fuel in the tank (or in EN language - I have high roof but low ceiling)
Any advice on how can I fix this? Switch some for the 30/30 days with FTP intervals?
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Tomer I seem to be in the boat and my FTP is at 225w. I welcome a response to this as well
When you do the 30" - "off" what wattage do you hold?
Vince
Last OS I found the 30/30's to be much easier than the FTP stuff. When I tested after the V02 block I did not have big gains. 4 weeks later I did the power hack with the longer V02 sets and responded very well. I think I gained 12 watts in 4 weeks. It's worth experimenting with the longer sets like Keith suggests.
during the 30 off, I spin very easily, I would say 80 watts.
I think I like the idea of keeping it @ 120% for longer 1'on/1'off but I'd like to hear what the coaches think before I change too much on my own...
"on" is supposed to be at 120%....and "off" is at 60%. Try holding the higher watts on the off and not resting so much and then report back?
Also, what Nemo said. The Power Clinic is starting tomorrow, so it may be too late for that. And without the proper test, we can't know for sure....but it sounds like you could use some "roof" raising.
2 - extend the interval from 5 repeats of 5 x 30/30 to either 8 x 1:30/1:30 or 6 x 2:00/2:00 at the same numbers.
Try those above first!
During Dr. Bilat studies, she concluded that if you can do 30 X 30"/30"s straight....you would benefit from longer sets. Some people just find 30" / 30" really easy. I would make sure you're holding 60% on the off period. Makes them a little tougher.
However, as you extend the ON portion the Off portion doesn't need to be at any % other than your ability to make the next set. In her study they did the following
30" / 30" = 120% / 60%
1' / 1' = 120% / 50%
Longer = 120% / As needed to be ready to go again....
If you're only holding 80 watts (34% of FTP at 230) you're never reaching Vo2 Max during the on portion (which is way it would seem easy). Vo2max is the level of max oxygen consumption, in order to hit the Vo2max, your engine still needs to be running warm during the off period. You recovery too much and you never get back into the Vo2max training zones.
For the geeks in the house, many of Dr. Bilat's papers can be found here on her site
ubiae.net/publications.php
Hayes, which one are you referring to? I'd like to take a look.
Mike
Tomer,
Looks like others beat me on this but as I was resting at too low a wattage also and found the 30/30's too easy. My 120% is 350 and I was easily holding 450 watts when I didn't hold my rest 30" to 60%. Once I changed that my 350 is harder now in the later intervals.
Vince
@michael: thanks for the link.
Love this stuff.
Vince
Thank you all for the very helpful feedback!
1st step, I will keep the off @ 60% (My stupidity for not paying attention to that part,,,)
If it's still going to be too easy, I'll do 60/60, 90/90 - whatever it takes to make these intervals hard
one note though - a lot of people offered help with making the 30/30 intervals harder but no one offered any help with making the FTP intervals any easier
I see if I still have the links....it on the home pc.
I'll be attempting the move from 1'(1') to 1.5' (1.5') X 8 tomorrow with the first one a 2' to hit the total 12.5' required. Originally I also found the 30/30s a bit easy and made the move to 1 minute which felt much harder. Will see what happens tomorrow.......It may be too big of a bite for me to chew off.