thanks a lot for the inputs! A quick update (just to make things right, not affect the discussion much). My first 4DP shows my LTHR was 159bpm (not 158). My 2nd 4DP shows my LTHR was 163bpm (probably just got used to suffer a bit more).
@leonchu886 How’d you go with Taylor-2? Any love this time?
@Rosscopeco thanks for checking in. It’s brutal haha. But I can handle it much better. It could be I slept better or I just can handle shorter period spike better. I manage to finish Taylor-2 with manageable suffering.
I was thinking about reducing FTP/intensity going into Taylor-2 but then found out it is 30secs on and 30secs off (I know you mentioned it but didn’t know it’s the following one), then I figured change FTP/intensity wouldn’t really change much. 30 secs for 190 vs 180 probably is similar to my painfulness. If I can’t push to 190, I probably can’t push 180 either.
Anyhow, didn’t change the setting and pushed it through. But I do know my long period/lower power capability is worse than my short term power. So I’ll see if I can still handle the current FTP in next session (Donner).
Again, thanks a lot for checking in!
Congratulations. It sounds like you got a good workout in.
Now you know you can complete 30/30’s at the ramp test estimated FTP.
I’d still knock down the intensity on your next workout by at least 5%. Even 10% as suggested above won’t hurt.
If you feel you can increase it after 6 minutes in that first interval? Go for it.
There’s a reason why loads of people have suggested that you lower FTP/intensity. You will burnout, or consistently fail if you don’t.
It won’t be the end of the world if you do, as long as you learn from it, but it’ll be way more fun if you get to work through an entire build block.
The ramp test FTP is nothing more than an estimate. Your estimated FTP jumped 11% in 5 weeks so it really is a moving target.
It’s not a vanity number unless you’re bragging about it. You’re not, and nobody gives a shirt anyway.
Donner is easier IME than Kaweah. It varies in intensity and the interval times are divided up into smaller chunks, which makes it easier to chew.
Lower your intensity to begin with, or drop your FTP. Same outcome.
Really focus on good breathing technique and make sure you keep cool and calm. You’d be surprised how much more work you can do when you’re calm and have good fans going. I also like splashing water on my thighs if it’s hot to help with evaporative cooling.
It’s a shame the workout comments in Kaweah don’t follow other similar workouts where you are told to drop intensity early on if you’re feeling like blowing up. That’s typically the advice I need in a workout like that.
Sure, it might not make it a legitimate threshold workout if you only just manage to scrape through. Personally, I’m not paying much attention to my zones while I’m doing a workout. They blend into one another and are a moving target at my level of training.
As long as you’re completing the workouts, you’ll keep getting stronger. You will have plenty of time to fall down the analytics rabbit hole later on.
Good luck with the Donner (Kebab).
I just simply imagine I would have to tell my GF I’ve spent so much money and time on a hobby but I still can’t hold a certain amount of power for a certain amount of time. The body can transform shame into energy in no time.
That and just lower the intensity with a percentage per (half a) block until I feel I can fulfill the exercise.
“I swear it was way bigger than this when I was doing my ramp test earlier”. 
I have no issues sharing my experiences. I had a Nerve Conduction Study conducted because I experience pain, numbness and sometimes a tingling sensation in my left leg down to my foot (from just above the back of my left knee down to my foot). I’ve had this problem since I was a teenager and I believe the injury occurred when I jumped onto a fence and slipped off and fell butt first onto a root of a tree. I experienced serious pain for about 6 months after the fall, but never had it looked at. I just dealt with it over the years as it only flared up occasionally. To this day, I can’t sit too long in one place and have to either stand up and walk around or change position in the chair.
Fast forward. When I got back onto the bike, the pain really reared its ugly head from sitting on the saddle for long periods of time. My left foot would literally fall asleep while riding and riding longer than 30 minutes was very uncomfortable and made riding not fun at all; this was pain was exacerbated because my cleats needed to be shimmed (left leg) and wedges installed to get my cleats positioned correctly. It took some time to get my fit, cleats etc. right to ease some of the discomfort, but that only got me so far. So, I decided to get it checked out and that’s when I found out, via the Nerve Conduction Study, that it was “…Peripheral Polyneuropathy of the left extremity…” The test revealed a delay of the sensory latency for the left Sural nerve. The only thing these doctors offered me was Lyrica, but after seeing the potential side effects (especially the one on suicidal thoughts), I quickly decided that I will just deal with it since I’ve done so for many years. At least now, I know what’s wrong now. Ironically, I have no loss of strength in the leg; it just bothers me at time while riding.
To help alleviate nerve symptons, I do lots of stretching, which has helped a lot and with no suicidal thougts, haha! I do stretches that loosens the Piriformis muscle which takes some pressure off the nerve and provides some relief for me. Below is a link to a couple stretching exercises I do.
I’ve also had issues with the VMO (one you point to in your post) muscle too in the left leg. That is a debilitating injury that kept me off the bike for awhile. I also had a hard time just walking it was so painful. The problem with the VMO muscle is it doesn’t get activated much while riding. Again, I had to do various exercises that activated that muscle. I have not experience problems with the VMO for years now. Good luck with that one.
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Some good ones there Brennus.
Your comment on Kaweah is very relevant. A simple rule of thumb. No harm in dropping ones FTP. Plus the fact that if you are new to TR you probably havent done this type of training before (even the LV is hard ) So if your legs are tired you may struggle to do this kind of workout, as opposed to being fresh for it. But IMO the whole point of the training is to complete the plan , not to have to take extra rest days/miss /change workouts if possible. Therefore I have decided to use the results of the FTP test as a guide to where Im at, rather than an achievement. My FTP is so low it`s nothing to brag about anyway!! But I seem to race successfully 
thanks a lot for the detailed experience sharing!
those stretches are different from the ones I know/used. The one I did (when I feel tight/discomfort) are some basic lower back stretches. Will try those next time.
a bit like these, but not exact the same
Thanks for the video. I will give those stretches a try.
I’ve found it takes a while to “tune in” to what you can handle. Some types of workouts will be harder for you at a given FTP than others, it depends on your strengths and weaknesses. Looking back at my workout notes I found Kaweah “easy” whereas workouts like Spencer+2 and Bashful+1 were super hard but I’m not used to VO2max intervals with short recoveries.
Your FTP is a bit like the 30mph limit, just because it’s stated that that’s the maximum speed doesn’t mean you must drive at that speed all the time. There’s kids playing by the side of the road, slow down. There’s a four way stop coming up - slow down. Etc. As the UK highway code states: “It’s a limit not a target”.
After a while you’ll know whether to adjust the workout intensity, sometimes the workout notes give you a clue. Dropping things by about 3% can make all the difference as to whether you complete a workout. Depending on your exact physiology you may well still be in the desired training zone.
Just treat your indicated FTP, however you’ve obtained it, as a "rule of thumb’ and be prepared to adjust it.