?? You mean higher watts per kilo? or the problem is that even guys w/lower w/kg can drop you?
Either way, if you want to improve 5min power, you need to incorporate some VO2max work into your training. There are entire threads on here regarding VO2max work. Here are a few good ones:
There isn’t a plan for this, but it’s a pretty easy thing to slap together if you comb the workout catalog’s VO2max offerings. Personally, I like starting short (30-second repeats) and growing the durations over a block as short as a single week to as long as 3 weeks depending on when my progress and/or motivation starts to stall.
It never fails to surprise me how much more manageable 3-minute VO2max repeats are if I start short and work my way up to these longer jobbers, even if I do it over t…
I really enjoy (and respond well) to sweet spot work and have benefited from ssb 1 and 2 to give decent rises in ftp. The issue is I struggle with v02 max work, and in particular repeatability of hard intervals. However feel in a bit of a catch 22…do I keep on sweetspot to raise ftp…knowing that it will make the v02 work even harder (and I usually fail most of my v02 scheduled workouts), or focus more on v02 work to improve that side of things but maybe not get ftp rises as much (and I hate it!)…
I know there has been endless discussion on this BUT i was hoping to get some clarification as to what an acceptable % reduction point might be for vo2 workouts. ie is 110% too low? is 115% adequate ?
I simply can not hold 120% for more than 1 min and although i know many would say ‘reduce your FTP’ … all other workouts below my threshold (and OU’s) are doable.
Yday i did Baird +6 and ended up averaged around 115% … only by end did i find a repeatable intensity around 113%
I have listened to…
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