Length vs. % of FTP for "ON" intervals

afrost

 I have just read the very interesting 5 / 20 FTP test thread.  This has raised an issue I have been thinking of for the last couple of weeks.  Because I am a creature of habit, I have been doing the "ON" intervals in the VO2 weeks in 2.5 minute blocks because that's how I did them last year (because they were written that way!).  Last year, I had no problem doing my 120% number for 2.5 minutes.

Fast forward to this year and a higher FTP number.  My FTP currently is 170 (don't laugh).  I have no problem (well, it is hard but I can do it) doing my 95-100% intervals at 165 (for half the time) and 170 (the other half of the time).  I can ride my 80-85% intervals at 140-145 watts.  Again, not an issue.  But I cannot ride at all 205 (my 120% number).  I end up doing my 2.5 minutes as 1 minute at 190, 1 minute at 195, and 30 seconds at 200.

So here's my question.  Should I cut down the time (say to 30 seconds or 1 minute) and get up to that 205?  Or stay doing the longer, but lower %FTP numbers that I am currently doing?

Thanks in advance for your help with this!

 

---Ann.

 

david ware

I think the point is to do the higher number, even if that means shorter intervals, maybe even going back to the old 30/30's. If you try that maybe you can build to longer duration. Good luck!

Al Truscott

What worked for me last year very quickly was to hit the 120%, and go with shorter intervals if needed to accomplish that. Others will say that even doing 110% for the longer interval (2.5 minutes) will suffice. I suspect that's true for people who have a big attic - ratio of VO2 max to FTP greater than or equal to about 1.2. But for us OFs who may do better with "endurance" efforts compared to "strength", I think pushing to the max, for even as short a time as 30 seconds at a time, works best to maximize our strength potential. The muscles are there, we just have to wake them up, and the harder the effort, the better to accomplish that.

NB, I started at about 75 second intervals, and added 15 secs a week during the 6 week OS VO2 block. Then, when it came time to do a mini OS mid-season, I was able to do outdoor hill intervals at 120+ % for 2.5 minutes for 4 weeks, and got another boost.

 

rkling

I agree with what the other posters said. When you are doing the VO2 intervals, you are trying to raise your maximal output. So, starting off at shorter intervals initially to keep the level high, IMO, more productive than trying to keep a lower output for a longer period of time. If you can reach the target and hold it there, even if it's shorter initially, you will likely find that you can hold that level for longer periods of time fairly quickly.

Coach Rich

Ann,

The watts are your priority. Shorten the time of each interval so that you can push the prescribed watts.

afrost

Guys, as always, I value your input. Thanks a bunch! Heres to the 205s (maybe for only 30 seconds at a time)! And hopefully a bigger attic as a result.

Much appreciated.

---Ann.

jhbinsc

Good for everyone to know. Thx R, and Ann for asking!

msall

Great question, Ann, and for the record...no one is laughing at a FTP of 170. You're doing the work and that's what counts come race day. Keep up the great work!

kkiefer

Hey Ann and the team.

thanks for adding that puzzle piece and getting the team help.

EN is such a great place get "razor sharp" training instructions. Love it!

afrost

Not only great answers, but speedy quick too. What I love about this place! And thanks, Marne, for the pep talk!

---Ann.

afrost

So since my earlier post, I have put the big girl pants on and dialed up the 205 watts for those "ON" minutes. Started off with just a minute at a time and now have worked my way up to 2 minute intervals. My crowning achievement was this morning's 6x2' @ 205 and 2x1' @ 205. Thanks all, for getting me the motivation to do this work!

---Ann.

Coach Rich

Ann, awesome! Work WORKS!