And your FTP is 341?! Well done!!
Grassy Ridge -3 1.6
VO2 max down on the plan. Did first set and heart rate and breathing wasnât getting up to any levels compared to previous VO2 max experiences. So threw 10% onto the target power.
Marked at Moderate as I could have done more sets.
5 Likes
Yesterday:
Starting to get really frustrated. My legs just feel shot each time I try to do some quality. I wonder if I need to take a break from sweetspot and focus on top end.
Skiing the day before probably didnât help. 
9 Likes
Last week of SSB MV2 - I think I have come to the same conclusion as many that the two threshold workouts per week are too much. This could be individual as I personally find threshold more taxing than the other workout categories, and thus my threshold progression levels are somewhat lower than all other progression levels. Will be glad to be done with this week, recover, and move onto build.
7 Likes
10min power test at 363w, made it through 8 minutesâŚ
Itâs been so long since I did this sort of intensity, I had no idea what I could hold for 10 minutes. I did a preliminary check last week and was able to hold 340w for 10min without much problem, so today I just decided to see how long I could hold 363w. My goal was 10min in theory, but I really just wanted to hold 363 and see if I could make it at least 8 minutes.
I am so out of practice at pushing myself this hard on the intensity, it is actually very difficult to go by âfeel.â Like, I canât say to myself, âI feel like X after 5 min, so I only can only go 3 more min; to go 5 more min I need to lower the wattage by Y percent.â
Even HR isnât of much useâtoday my HR only got into the low 170s (I have hit low 180s on lab VO2max tests and home ramp tests in the past yr), but I was definitely pushing much harder in the eighth minute today at 363w than I was in the tenth minute last week at 340w. Still, if somebody had been standing next to me screaming to push harder, I bet I could have gotten an extra minute out todayâthatâs why I would only called todayâs RPE a 9 and not a 10.
Although I did not make it through ten minutes, I was very satisfied with todayâs effort, as I pushed much closer to my limit than I did last week. My rationale for choosing 363w was simply that it was just a little less than the 369w which I held for 5 min back in August. I was curious if I could hold that power range twice as long today.
But that August 5min effort was preceded by an intensive 3-week VO2 block (three sessions a weekâ5x5, 6x3.5, and 7x3, each week for three weeks), and a taper week. So I was really used to putting in hard 5min efforts at that time. I havenât had any of that prep this time for 8-10min efforts, so I was pleased that I could put out this much, just based on Endurance, Tempo, and a little SS.
Once Iâve done some threshold/VO2 blocks, I will look forward to redoing this test with better pacing, and at a higher wattage! Another thing I will do differentlyâI wonât do it in erg mode, as I did today.
Oh, and intervals bumped my FTP by 1 watt, woohoo!
7 Likes
Finally getting back into some vo2 work after a week of being sick, the holidays, and then an easy z2 week last week. Feeling pretty good, probably should have cranked the targets up 5-10% based on HR. VO2 PL had decayed from 5+ to ~3, so the 4.6 was a âstretchâ.
10 Likes
Today for me is cardio 
. In general, I fell in love with sports as soon as I read https://betterme.world/articles/cutting-workout-plan/ . I started to do it regularly and also eat right, spend a lot of time actively and drink a lot of water. Itâs only been a few weeks that Iâve been working so hard on myself and Iâm already seeing very good results
2 Likes
Lazy mountainâŚbut this is the first time back on the bike in over 6+ months. Iâm slowly re-integrating in cycling along with fat loss but will keep it manageable since Iâm focused on fat loss again.
Just nice to be on the bike butâŚman this being an effort is more than slightly embarrassing
Onward and upwards
9 Likes
First time on the TT bike this year and it showed on Steamboat +3. It wasnât helped by the 6 hour drive on Sunday and I think the sandwiches my mum made set of my stomach big time, it was still a mess on Monday. Thankfully my RHR was getting back to normal for me in my un fit state (it was in about 8-9bpm lower when I was fit in 2020). My HR ave 80% and maxed at 94% for a SS session. Garmin has marked as a VO2Max one 
I think my best block was actually the 5th and last one when I had the motivation that it was nearly over.
8 Likes
Steamboat +2. (Week 2; Climbing Road Race, Base 1.)
I slept poorly last night, so this seemed particularly challenging in the early morning. I did (or attempted) the cadence drills, which added to the âenjoyment.â
8 Likes
First workout of â23.
I was unprepared for it, thatâs for dang sure. Rated âVery Hardâ to which TR said âyeah, it was supposed to beâ and increased my VO2 Max level to match.
My heart rate rarely goes above 180 and almost never gets to 189⌠I was for sure feeling it.
Edit: time to charge my phone 
8 Likes
Tallac-3 Sweetspot 4.1
TR plan picked this one for me, was down as a stretch as current Sweetspot PL is 2.1
Decided before hand to miss the mini breaks and if it felt good, miss main breaks. Donât always like those breaks if not required, I get cold. So ERG turned off and resistance setâŚ
Successfully completed with Zwift candy, Epic KOM then a push to Jungle finish line.
Easy 10km trail/road run planned for today and final TR session of week, Threshold, day after.
9 Likes
Monitor +1 (Sweet Spot 4.9).
Slept well last nightâGarmin reported my sleep score at 80. I felt refreshed this morning and ready to work. Started the day at 4:45 with an hour of strength training then did the workout above following a 20 minute rest (changed, prepped water bottles, ate a banana).
9 Likes
Decided to try Tunnabora tonight. Hard as hell, still not in full strength after the flu during Christmas. Maybe some day.
12 Likes
