I’ve been running my whole life. In my prime was running marathons in 2:20s. Did some crazy workouts back in the day. For me, handling the lactate build up on the bike is way harder (but this is much newer to me). On the bike it’s like you train as a track sprinter with the duration of a long distance runner. It’s crazy. “Threshold” and VO2 max duration just hit different on a bike.
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dunno, polarized is a concept based on looking at athletes outside cycling, because elite cyclists were found to have a pyramidal distribution. In other words, it’s not a plan, instead it is scientists looking in the rear view mirror at athlete data and fitting a narrative to it.
Not trying to be evasive. Been a long week and it’s date night.
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I know they’ve categorized this as a VO2 workout - but I’m not really sure this type of workout is really going to get most people over the second vent threshold. 2 minutes at 107% with sprints in the effort is definitely a hard workout, but it isn’t what I think of putting me over the limit on VO2 processing
Think of something like 3 minutes at 120% or 6 minutes at 108% - do those sound harder or easier than threshold?
Hmmm I think 3-4 mins at 120% will be very hard, but it’s fairly short, so easier mentally. 8mins… That’s just killer and hard to bear.
Vo2max sessions are easy until they aren’t and then they hard very very hard all of a sudden around level 7 they suddenly become absolutely horrible
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Interestingly, GCN has just released a video on this topic. Very interesting indeed:
Definitely going to add a lot more Z2 work to my cycling. One question, if sweetspot doesn’t give these benefits, what is the point of it?
There’s some really good info in Dr Phil Skiba’s latest book Scientific Training for Endurance Athletes
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I’m curious to look at this in a slightly different light.
Which efforts can you recover from both quickly and effectively enough to get the next block of work done?
If you’re only just gaining composure after two minutes recovery and you’re staring down the barrel of another ten minutes at threshold, that’s going to be mentally tough as well as physically challenging. If you’re on top, you’re most likely in a positive frame of mind and can get the work done.
Of the two, I’d have to say that I have historically found threshold harder but two years of training in and around that zone with, as Amber would say ‘an open mindset’, has yielded huge improvement.
The 45 minute workouts have really helped me to improve both zones. Those workouts don’t offer you much recovery.
Its maybe because I was younger but my old coach typically prescribed sub 1h work outs like 45mins and I seemed to get better results 
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Wow, I am finding lots of company! I too find long threshold intervals to be harder than shorter vo2 intervals.
I also find the threshold intervals easier on a nice tree-lined trail than on the trainer, so it must be largely mental for me as well.
Also it’s true that there are some vo2 workouts that are harder than others, but I’m mostly thinking of average or lower end of the range vo2 workouts. Like what trainerroad gives you when your PL’s have been reset. 
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My training has had to change dramatically over the past year. Before this year, I would have struggled to get on the trainer for anything less than an hours session. Mentally, I didn’t see the point.
When I realised those days were gone, something had to give.
The 45 minute sessions aren’t for everyone and I’m certain they won’t fulfil all of my needs in the long run. As long as I can get some longer, steady work done during the weekends, I think I’ll keep plugging away.
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My indoor FTP is set 10w below outdoors FTP. I am not able to hold the same power as outdoors. I think this is very common.
I am running two large fans that moves alot of air. That makes it a bit more comfortable, but it doesn’t really make a difference for power output compared to when I ran one large fan the first year I was training indoors. Maybe a few watts. If I ride the trainer in the summer for some reason the discrepancy in power is even worse. I am pretty strong mentally, I race at a high amateur level and train a lot of hours. Before adjusting my power I was usually able to push through sessions, but I noticed pretty fast that I was overreaching and approaching peak form. Usually not what you would want to happen mid winter! When spring comes I am able to build further on the SS and threshold sessions I’ve done indoors, just 10w higher.
An FTP test might give you the same power as outdoors, but be aware that the fans might be able to keep you cooled down for that short time period, and there is not enough time to build up humidity in the room like you would during a longer threshold session. I don’t really know what you are training for, but since you are here I suspect you take your (or others) training pretty seriously. It is a shame not being able to do longer intervals indoors.
Threshold, over/unders I find do-able. If I’m having a good day, I’ll increase the intensity for these.
Short vo2 max eg 30 secs with 30 secs rest, x 25 or 30 not too bad.
As for 4 minute + vo2 max I fail miserably, but have occasionally succeeded if I drink a massive amount of caffeine ,and have had adequate sleep, and have not worked/driven/ridden the ponies/been anxious/been depressed ,the list goes on, I will surprise myself.
As a MTB racer, these vo2 max sessions are what I need to cope with the short climbs, and at the moment I just ant cope with them (and go to train now for a different session!)
Isn’t that polarized training?
The title is misleading. Try riding at z2 for 2 hours. It’s hard, and requires concentration.
I think most amateur cyclists go out for a “steady” ride for 2 or3 hours and think they (me included) have done a z2 session.
The best way is to do it indoors where you can monitor yourself, have no freewheeling or traffic stops.
Personally, I’m not Pogacar and would rather do a sweet spot session , and ride out doors in mixed z1&,2.
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Threshold is definitely harder for me. This is where I am right now (Granted things are still rebalancing a little after some time off and a small FTP drop)
With that said, my last VO2 workout (Dade - V02 8.9) ended up with 2 minute intervals at 135% FTP separated by 2 minutes of rest, then 2 minutes at 130% FTP separated by 2 minutes of rest. Maybe the first or second “Very Hard” workout that I’ve ever done. Was thinking I might barf if I had one more set of intervals 
Saipal with it’s 5 minute intervals at112-114% were manageable
Can’t get close to that PL for Threshold.
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I find exactly the same!
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