No way I can sustain 282 for 40 min. In fact in no workout to date on TR have I been scheduled 282 for intervals of 10 min. Everything has been over unders until now. Which I guess this is, but much higher, and also ending with 125% of FTP. Also I checked my progression rate and last weeks threshold was 6.0 to this which is 6.4.
I do much better at tiny chunks then a flat out 10-20 min interval but with an ftp of 282 via (ramp test) this is 5 x 10 min;
45sec/15sec x 4 @ 262/310,
45sec/15sec x 3 @ 282/325 &
45sec/15sec x 3 @ 296/353.
So the last 6 min is at or above threshold up to 125% . To date I haven’t done a single threshold workout with more than 3 min at 282. Ouch!
If you can’t do it for 40 minutes then it isn’t really your FTP…but we don’t have to get into that here.
If you can do 10, 12, or 15 minute blocks of over/unders then you might as well give this one a shot. You won’t know until you try
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Leeeeeeeeeeroy Jenkins!!!
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Maybe it’s named after the firestarter, the twisted firestarter. Your legs and lungs are gonna be burning at the end of that little beauty.
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One more possible reason is TR workouts are designed to keep you engaged while on a trainer. That means shorter intervals, or intervals with lots of varying targets right around 100%. Doesn’t actually do anything different than a long 100% effort (not talking about true over unders here).
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Yes I struggle with long intervals on a trainer due to mental fatigue but this is a killer with bursts at 125% at the end of a 10 min threshold effort. I’m nervous! 
I nailed Keith but the neighbours may be concerned. 
Was so nervous about this workout. Was convinced I wouldn’t finish it. Last two sets were rough but I got there. Posting on here was a real motivation to finish so thanks guys.
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Nailed it! Well done.
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Next up Azurite +6
Just looked it up. Nopety nope nope!
Yeah well, Azurite…
Who am I to second guess our benevolent AI training overlord? I do as I’m told, me.
You and me both! I have also seen Mick in a shirt that says WTF is Keith Richards. I bet Mick would have made a good cyclist.
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