Thursday Intervals - TOPIC LOCKED so you don't confuse each other :-)
Just to confirm that I actually heard what I thought I heard, tomorrow's intervals are:
warm up 15-20', including 3 x 1' (2') @ Z5
3 x 4' (4') @105% of the FTP from the 20' test on Tuesday, not a prior 2 x 20' (2'). 4' recoveries at 60%
15' @ 85%
cool down
is this correct?
Thanks!
Mike
0
Comments
In the link to the discussion on last years power hack. The comment was that your rest was at whatever you needed 60% or less. On intervals longer then 30/30's. For 30/30/s you stay at 60%. So I guess this is a change for this year that it doesn't matter how long the interval is you still have to hold 60% for the rest interval.
I know personally I can usually hold the intervals as written but I like to rest especially the first min. Even coast a short time.
I completed the Thursday intervals this morning. Did the 3X4 with the 4' of rest at 60%. The intervals were not a killer, but doing the recovery at 60% was tough for the 30" or so. The 85% remainder was also a bit of a suffering event to complete.
I heard what you wrote also. I did ask for clarification of the FTP# though as Patrick noted use the FTP from Tuesday workout UNLESS there is a 20+ watt difference since last 2x20' test (paraphrasing). I think I saw that I was the only one close to the 20 watt delta so I'm waiting for RnP to chime in.
How do the legs feel?
Mine feel surprisingly good. I laid down in our new Zero gravity recliner last night for 1 hour and read. It gets your lower legs and feet above your heart (no different than laying on the floor with your lower legs on the couch....just more comfortable). Off to do my run intervals.
Vince
DId mine today
2x20' FTT Nov. 248w
Hack 20' 256w
Based on my Thursday w.o. off of 250w FTP
Did 3 x 4' (4') @ 270w (IF 1.08) then 11' @ 85%
Was NEVER stressed during the workout.......could have gone harder during those 4 minutes. Maybe we need to base more on the 20' Hack Test instead of the 2 x 20' testing. Just wonderin'