Next block -- change it up?

Training
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Just finished SSBMVI. Progress kind of stagnant (made a post about AIFTP and true FTP: AI FTP Detection overestimating - #111 by jkrasnow) but just kind of stagnant all around. I did a lot of primarily Z2 work in the summer-fall, got up to 12+ hrs a week, but didn’t really see any gains. Did a short period of TrainNow with a couple threshold over/under or VO2max sessions/wk, also didn’t really make much progress (VO2max power kind of low for FTP – assuming “true” FTP from Kolie Moore test, max 5 min power is 118%)

I’m not going to race this year, nor do I have any planned events, but I still like to get faster. I’d love to get back to my best FTP of 308W (I’m same weight at 73kg)

So options I’m considering:

  1. just do SSBMVII
  2. polarized base II MV
  3. 7 weeks of “seiler” style 4x8 (or a mix)
  4. try Xert??? totally different approach
  5. SSBLVI with added Z2 (what I’m leaning towards)
  6. something else?
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Kolie Moore style VO2 Block then back into SSB / Move through Sweet Spot and then Threshold.

I can very much relate to the stagnation. I will/should follow a similar path to the one above once I get through my A-Race in five weeks time. I’ve had a pretty lousy summer of training and despite a heap of volume have dropped fitness for various reasons.

KM VO2 Block after SSB last year and the year before really helped launch my progression.

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Is that high cadence (no specific target) highest repeatable effort (again no specific target) that has you breathing out the eyeballs for like 5x5?

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Those are definitely factors to aim for.

I’d recommend listening to the @empiricalcycling podcast (I’ll go check the episodes).

Basically you want to aim for 2-3 weeks of VO2 workouts. High cadence and maximising breathing. I like to structure my ones as something like 4x5, 5x4, 6x3 - Monday, Wednesday, Friday (works best for my schedule)

It’s about administering a very high stimulus, then RESTING, then build with a higher ceiling.

ETA: Watts Doc #11, #21, #23

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I listened, but it was a while ago, I’ll give it a re-listen, thanks

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