Exactly. Sweetspot with bursts/accelerations is a great workout that touches both systems.
I do want the effects of it, and maybe that didnât come across clearly.
I saw huge benefits over the last 18mths focusing on these SST blocks, and having previously ONLY had big anaerobic/sprint power, this has complimented things very nicely.
4 Likes
I see a lot of people doing longer tempo (between LT1 & SST) efforts after vo2max workouts. I think for such a case itâs very nice to use it so the glycolytic system gets a bit dampened again after the vo2 work.
I have decided to embark on a SST block having just come off some HVLIT to kick off my season. I have responded well to SST in the past so hoping to do the same this time. I recognised last season that my TTE and Fatigue Resistance is not great so I am hopeful that this dedicated SST block pushing out to 1x90 at 90% over a 5 week period will go someway to helping with this also.
I have read through the invaluable comments in this thread and gleaned as much information as possible - thank you to everyone who has contributed - and, combined with some WKO webinars, put my plan together for the block. I kicked off with the KM Baseline Test to check FTP and TTE and got underway last week with the following progression in mind:
Now, this initial progression has felt comfortable. At the start of Wk2 I have just completed my first 2x30 at 90% (with 3 mins of recovery interval between) with my HR for each interval below 85% MaxHR, but the thought of stepping up to 1x60 at 90% next week currently seems daunting.
Would I best best to just crack on and trust I have the ability, or should I do the first of my Wk3 workouts at 85% to âget a feelâ for it? Alternatively, rather than going to 1x60 do I add in something different next week?
In case it matters, weekly schedule as follows (somewhere in region of 700-800 TSS in this block):
M: Rest
T: SST Progression
W: 90m z2
T: SST Progression
F: 90m z2
S: Group Ride (mixed bag but 4hrs in saddle)
S: 3-4hr z2
Any thoughts or comments appreciated.
It purely mental. If you have done 2x30 with 3 min brake that means you could do 1x60 physically without much problem.
If you want more confidence, do 2x40 and then 1x60 - then you go to the workout knowing that is way less work you are able to do.
4 Likes
âŚor just reduce to a 1 min or 1.5 min break - in reality that makes pretty much zero difference to one continuous interval except for the mental break.
2 Likes
Most of the 1xXXmin workouts I did started as 3x30 and then I just HTFUed in the middle of it and did a 1x90, for example.
When youâre talking about 90min of SST work, the six minutes of break is almost entirely for your mental benefit.
3 Likes
hi guys, for those now doing SSB what is your take on AT?
To be quite honest I think it involves more manual adjustments than before.
I have completed SSB1 HV for which I manually adjusted intensity mid-way through the plan because the starting level was too low and finished at approx 9.
From now on however the prospect is rather daunting and I will dial down some of the intra-weekly workouts to achieve something in between last yearâs plan (standard one) and AT.
I am also not quite so sure as to why the workout library is not so comprehensive as the AT plan would keep proposing Deception which includes sprints before the intervals. Or maybe the issue is just with me because I do not feel like entertaining these workouts indoor.
1 Like
Thanks @jarsson, @Bigpikle and @kurt.braeckel - I completed the second 2x30 @ 90% this morning without any problems so I am just going to have a crack at the 1x60 @ 90% next week and see how I fare. I will report back!
5 Likes
go for it - dont be scared of a little backpedal if you need to. Youâll smash it.
Then its the 1 x 100 target for you! 
3 Likes
at that point I might be inclined to go longer if your ultimate goal is 90 minutes of sweet spot.
2 Likes
Why harder he can go longer? If harder then threshold would be better. There would be no difference between 90% and 92% in terms of adaptations, just more fatigue and shorter TiZ
2 Likes
You should do as much as elicit adaptations for you, not as much as some arbitrary number. If you follow Cusick his mantra is always be pushing and always be progressing. The other thing is when to stop doing one thing and move to other thing. But if you are working on muscle endurance and aerobic base you push. For someone 2x20 will be plenty, for other people, with different physiology 2x40 will be basic workout. If 95% works for you - great, i have also used 95% in later stages of base. So there is a time and place for everything.
1 Like
When Iâm targeting long 90-180 minute climbs, those are usually completed at high tempo = 85-90%. In that context I like to progress out to a longer 90-120 minute single interval. Ultimately it comes back to what you are targeting.
1 Like
54 minutes TiZ divided by 175%?
1 Like
Good old fashioned 1x120 @ 90% today. Iâm a bit worn down from a long 12 week base period and some big weeks, but very encouraged to hit such a big workout while tired. Makes me think my aerobic game has levelled up.
9 Likes
And you increase TTE by extending intervals and going over TTE⌠You can increase your TTE@FTP by doing Z2 if you go long enough.
1 Like
I have seen it⌠not again, I do not want to do it this year
1 Like
I just knocked this out. I wasnât planning to, but the first of my 2x50 was a cruise at 93-94% so I decided to go for the whole shebang.
Hilarious (to me) to see it mentioned. (I know, trivial coincidence but still).
2 Likes