I was about to comment it.
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GCN+ is dead and why that is good for cycling
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I think you are right when you modify your statement to say 6–8 types of workouts. I think you need to be able to increase the number of intervals, lengthen intervals and shorten rest intervals, etc.
If you go really low-tech, then these details don’t matter. But in my experience you tend to leave more on the table that way.
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“Interval sessions” is a generic term, programming details are implied. I agree with the statement as it stands. My take is to get the big picture right, individualize as needed, and master the fundamentals.
Oh, and on topic, who cares what Nero said? If TR is working for you then keep on blue bar’ing!
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This would also help with the issue of naming workouts in TR’s library which have pointless names that do not give away anything about the workout. This is very annoying when looking at training history over past seasons.
Plus, I think the thousands variations of the same workout with micro variations are there only for the Erg people really.
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What’s this got to do with erg people vs people who shift gears?
There’d be no need to have 20 variations of essentially the same 2x20 threshold tempo workouts because each has slightly different steps within each interval that you could only track in erg mode really.
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Why?
I think there are plenty of people (like me) who use resistance mode and like the fact that there is more variation of workouts. You can meet power targets +/- w W on longer intervals with practice. AT has more options, as do you when you pick out alternates by PL.
In the future, parametrically generated workouts will probably be a thing.
I think you are starting from a false premise: Indoors I can reliably hit power targets +/- 2 W, which is within the margin of error of my power meter. I don’t think I am special and that others can do the same.
Hitting power numbers outdoors is another story.
Because I mean, in how many ways do you want to break down a 2x20 or 3x15?
Having steps within the single 20min block like 89-90-92% ftp in resistance mode is rather useless IMO and do not warrant a different workout name.
Surely I wouldn’t create a different workout because a 20min block starts with 90% rather than 89% and viceversa (making an example with sweet spot).
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In as many ways as necessary. If I had to pick workouts myself, then I’d agree, TR has too many. But with AT and PLs I really like having the right workout for me at the time.
You claim 2 % steps are useless. That hasn’t been my experience. 88 % feels easier than 90 %. So having a workout that alternates between slightly easier and slightly harder intervals is good, it works for me.
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I was assuming, and it’s a big assumption, that erg can track these baby steps.
If not even erg can do it, those micro bumps are even less worthwhile.
But as was trying to say, in resistance mode I don’t really care about those baby steps. I go based on how I feel within the prescribed zone (hence why I agree with the other user that erg is rather useless for some workouts).
- SweetSpot 90%
- Threshold 100%
- Threshold 105%
- Over/Unders
- Short/Shorts
- Steady VO2 Intervals
- Hard Start VO2 Intervals
- Sprints
Bam! 8 interval workouts you’ll ever need. Going down to 6 you could probably drop the hard start VO2 and 105% Threshold (too similar to 100%).
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I would love to see you do a blind workout with intervals ranging from 88-92% and have you identify what percentage you’re riding out. Because I’d be very surprised if you could pick them correctly.
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Keepin it interesting? I would really struggle, if I was following a plan through the year, and every time I did intervals, I was picking from a menu of 6 options.
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Yeah but once you switch to resistance mode in the end you won’t really care about it.
I see it for endurance rides. I just pick whatever the name says and go as I feel.
In Z2 those differences are probably hard to perceive. But sweet spot and threshold, I’m fairly certain I can tell you which of two successive sweet spot or threshold intervals was easier. If anything, the cadence would give it away immediately.
In resistance mode higher power = higher cadence. I know what gear I should be in and what rpm to expect for most power zones. On my setup a 2 % step is 1-2 rpm in the same gear when my trainer is warm. That’s definitely noticeable. If the step is located in between gears, this is a trivial matter.
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as of late, i’ve only really needed sweet spot, threshold, steady vo2, and anaerobic. right now i’m doing a sweet spot block with 12 workouts starting from 60min tiz and ending at 120min tiz, I could probably get by with fewer, as I do repeat some tiz sessions. my vo2 stuff is limited to 6x3, 7x3, 5x4, 4x5 and I could add in 6x4 and 5x5. Anaerobic is just 1min repeats. Really don’t need a ton of workouts to construct an effective training plan
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Ok so what are the intervals then? You only have 8 options, which then means you can’t add or subtract intervals. What am I going to do 2x 20 sweet spot, 5x12 threshold, etc. That’s it? No progressive overload? Or do I just dive right in to 4x 20 sweet spot and that’s it’s for the rest of my life with sweet spot?
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Whatever you want them to be. I’m getting ready to start a SweetSpot block. Usually start with like 4x10 or 4x12, then just increase time in zone: 4x10, 3x15, 4x12, 5x10, 6x10 for slower rate; 4x10, 3x15, 4x15, 3x20, 5x15. Pretty simple progression is all you need.
Where did I say no progressive overload? I get that you’re trying to make a point by being intentionally pedantic. On the off chance you’re actually being serious, maybe TR is right for you.
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I think the point is that those are 8 interval workout types, not 8 interval workouts. I.e. To achieve that progression you’re going to vary at least one of the interval length, interval number, and interval intensity.
At which point you may not have 4000 different workouts like TR, but you’ve got a lot more than 8
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