And, of course it is possible! If you do not believe in the project 100% then you should not go for it. And you have no reason to be stressed about it, as you have nothing to lose. Go go!
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If they go the suprathreshold route I probably wouldn’t do more than two interval sessions a week, but that’s more a general guideline than hard and fast. Depends on the athlete.
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Forget 5W/kg. Go sign up for some races. This is your chance to crush souls.
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Dont drink water during the test, weigh AFTER for the watt/kg 
. Kinda serious…shouldnt affect the test, and you’ll be a couple pounds light.
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This.
I recently did a block of 6x6m supra-threshold with the progression being to reduce the rest period between intervals each workout 4m, 3m, 2m, 1m, etc - this was lead into a 10m TT and I set a new 20m all time PR.
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Oh, must have gotten flagged becuase i didnt post the source
Laxatives
Never really worked for me. I always found doing longer efforts started to reset the RPE and teach to enjoy the suck so to speak. The stimulus is in that case a lot more potent, at least for my legs.
good luck! but never neglect thy VO2!! I recently did for a myriad of life reasons over the past 2 months and numbers are poo! I’m getting what I deserve though lol.
smash the training and you’ll hit that goal!! 
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just go 4 to 2 to none! 
evoq speciality sauce
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Update - I hurt my leg somehow - 3hrs in on a z2 ride the back of my knee just got sharp pain every time I straightened the leg. Pushed through it for a 35min SS interval and couldn’t walk the next day.
Just saw the doctor but they aren’t sure what it is and think it’s probably just tendinitis or simple overuse but luckily noting super bad and I need some PT. So things are kinda on pause ATM while I figure this out 
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Sorry to hear it! Get that sucker healed.
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Oh, thats bad luck. I guess you did not go the suprathreshold route hence the SS? Just out of curiosity, what did you do? Did you suddenly up the stress alot volume and intensity vice? I would not add more volume to add stress on top of increasing intensity to add stress. At best I would maintain volume, but up the intensity. The only exeption is if you have done increased volume weeks earlier in the build up, and know that your body can handle it. The musculoskeletal system needs time to adapt over time. But I understand that you wanted to take some risks, if thats what you did. The important thing is learning, and not forgetting until next time. Hopefully this is something shortlived as well. and you can get back on the horse quickly. Marius Bakken (a Norwegian 5000m runner) once said that if he felt a niggle he would immediately take two days off. If it was gone on day three then it is go time, if not then two more days. Something like that. I try to have that mentality myself, but on a long trainingride where you have to get home then you have to get home. Point is, give it complete rest a few days and dont stress it 
Never do this. It is never wise to push through an injury/sharp pain. Doing so will only compound the issue and keep you away from training.
In training, you can push through suffering, exhaustion, energy deficiency, etc, but not through an injury .
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I very much agree, but what is done is done. Adam was probably a little carried away, and tunnel-focused on achieving his goal at all costs. Which is understandable, and warrants some credit. Lets stick to the positives and hope this is not something that is long lasting. And if it is, then at least he has a planned break coming in some weeks anyway.
@MI-XC @Lanken
As with everything - It’s a bit more complicated.
I had had the same thing happen with my knee exactly 2 weeks prior and had taken a 10 day rest period to let it heal and it just went away. After that I tested it with 2 hard training rides - One of them was even a 25min supra threshold effort (I had an extra recovery day coming up because I was going to be out of town). The knee felt fine.
I didn’t change my TSS or anything (if anything it was down that week because I had to go to a wedding), but I had a day off and I had already promised a ride with a friend who was leaving town so we went out on a long ride with her. I made sure to keep my HR under 130, and power under 200 the entire time before larger mountain climb. But 3hrs of this and on the other side of the mountains it started happening again. I stopped, and I stretched it for 30min and it was to the point where it felt a lot better.
I figured I had to get home one way or another with a 2k ft mountain between me and my car. So I continued on.
During most of the interval it felt fine. I did 15min at threshold and then directly to 20min at 85%.
And yes, this is where I got super stupid. towards the end it started to hurt a lot and I kept going because I wanted the good time up the segment. Granted I’m not sure what I would have done differently it would have been hours before I could get a ride home if I just stropped.
But it is what it is I guess.
My plan was going to be to transition the 15min SS intervals into TR and then start back on longer VO2 max intervals one day a week. I had completely neglected the VO2 in the past 2-3 months - I was hoping maybe there was some low hanging fruit there too.
Oh and kinda bitter sweet - Just after the knee thing happened AI FTP detection (had been really low for a long time) finally bumped me up properly from 268 to 303. Crossing 300 was another goal Iv’e had for a long time.
Oh, I understand. As previously mentioned by others, but maybe not specifically in this way, the 20 min test can be done with quite a big anaerobic component. So VO2max is not to be ignored. The protocol with the 5 min “all out” before the 20 min is done, as you probably already know, to minimize the anaerobic contribution and for to limit people with a high VLaMax to get a scewed number. Amyway, a higher VO2max will be benifitial either way, so it is not wise to ignore.
Congratulations on the +300w milestone! You are quite light if that is close to 5w/kg. No matter how the knee situation unfolds, and how your 5 w/kg goal ends up, I wish you the best in the rest of your training. Since you are this close now I do not think this is the be all end all. If you want to you will get there. Numbers are fun, but just remember to enjoy the rest as well. I would appreciate if you give me a tag if your knee works out and you succeed with your endevour.
@Lanken yeah - I’m pretty darn short. At 63kg I still have upper body strength.
I’ll try again next season - rest is a big part of my training the past 2 years - I once overtrained and things got bad and I started feeling sick to my stomach just looking at my bike. I don’t intend to do that again.
Thanks for the support!
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