Despite my not being a fan of steady efforts, I had a great time joining @ryan & @trevor on their 4x4 workout today. All three of us will post our files here to show 2 examples of where we were really recovered & ready for the workout, and 1 example where we were clearly not recovered.
Really valuable doing these NOT on Erg mode and freestyling, The Zwift Beach Front loop is ideal because of minimal elevation changes, or else just set your trainer to a 2% grade resistance.
My workout was super successful. Here are some observations:
- All 4 efforts perfectly paced and even, both within an effort and across all 4. I averaged 265-268W for them.
- Last was actually the best one at 268W average, though I did slump over the bars at the end.
- HR was super responsive, rising quickly. My HRmax is about 158-160, and I hit 147, 147, 150, 150 on the 4.
- Note how easy the 3 min recovery wattages were. Averaged about 70-80 W. A big mistake is going too hard during these recoveries.
It was great incorporating the systematic warmup to wake the legs up.
Have fun with this workout. Thanks for getting me out of my comfort zone!