Hi, on my vo2 workouts I have now started doing the high effort 15seconds on 15off for 16reps. Tonight’s was loughrigg and last weeks was gardiner. I find these tough with the short recoveries, although tonight’s was marginally easier. I couldn’t complete the full amount of 96reps. Last session I backpedaled the odd one to increase my rest but found I had to wind down the 4th set to 95% and the last set had to drop to 90%.
Tonight’s session I got 1/2 through the 4th set then had to reduce to 95% I left this at that then for the remainder although I did pause it once or twice for an extra minutes rest.
So my question is, am I ok to wind the percentage back 5% whilst I try and get used to these workouts although I still think il struggle at 100% for some time. if I need to rest should I back pedal a segment to gain an extra 15seconds rest or would it be better to pause for a minute then finish the set in full
Did you rate the workout “All Out”? Getting AT to give the right workout is more important than trying to manage the best way to fail a workout. You get AT to do that by answering the post workout survey accurately. Hopefully you did.
Hey there,
Just reaffirming what @BrianSpang said. Make sure to let your post-workout surveys know that your workout was “All Out” so Adaptive Training can get your next workouts dialed in.
That said, we’d recommend leaning towards reducing the intensity as a first step. Power zones have wide ranges for wattage targets and they also blend into each other, so even if you bring the intensity down, you’d at least still be hitting the zone your workout calls for.
I marked them as very hard.
I think after a few weeks they may be achievable I suppose it is my first attempts at a workout like this and I did get a 6w average increase this session. I was just surprised at how much better it felt at 95% though this was still a tough workout.
I just wasnt sure whether to try and push the full watts and skip a couple of intervals or wind it back a little and complete them all. I’m probably other thinking really as either way I suppose it’s a hard workout and a handful of watts probably doesn’t make a massive difference on the odd workout
I’d change your ratings on these workouts to “All Out.” After you do that, AT (adaptive training) should suggest a couple adaptations to your upcoming schedule, suggesting alternate workouts. You can then look at these suggested workouts and see what you think. You don’t have to accept the changes.
100% agree these should be marked “All Out”, per TR’s official info as well as mine based upon that. The “Bailouts” of backpedals and dropped Intensity are flags that kick that to the max rating IMO.
How to Rate Your Effort
- Easy
This ride felt easy and non-taxing, requiring little effort or focus. You could repeat the ride and pass it without issue. - Moderate
This ride was somewhat comfortable but required some focus to complete. You felt a little challenged but had confidence that you could finish. If the ride had an additional set of intervals, you could complete it. - Hard
This ride required effort and focus and was challenging to complete. This will feel tough and you’ll look forward to this ride ending. If there was an additional interval, you could have done it with some focus. - Very Hard
This ride was very difficult to complete. This ride tested you. If there would have been one more interval, you wouldn’t have been able to do it. - All Out
This ride was extremely difficult. It pushed me well beyond my abilities and took a massive amount of energy and focus to complete. You’ll feel like you barely made it to the end of this ride, and that you had to pull out every mental trick in the book to finish.
What is the line between all out and fail again? If I had to drop the intensity significantly, skip multiple intervals, take extended recoveries, etc., I would have said I failed the workout, but I remember someone at some point said that’s not true, it should be All Out. Can someone remind me what the line is?
Are you talking about the option along the lines of “I did not pass.”?
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That only applies to “Outside Workouts”, and is partly because there is no deeper evaluation of the workout by TR & AT at this time.
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We are responsible for basic rating and triggering the “Struggle” survey when appropriate. In that light, I’d say that along there might be a rather fine line between AO & I didn’t pass for outside. I am not sure I ever hit AO for an outside workout, but I’d expect it to likely flip up the Struggle survey just like one does when selected inside.
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It is not an option for inside TR workouts, so you would choose “All Out” in those cases. That triggers the follow-up Struggle Survey where you can give a reason for the AO rating.
Thanks! I haven’t used the TR workout player much lately and haven’t struggled when I did, so forgot that.