@ryan led a Batman interval workout early February that I really enjoyed, because it snuck in @trevor’s fave 5x5 min intervals without me realizing it. Here is a similar workout on Xert called “The Towers” consisting of 6x5 min efforts. These workouts start and finish with a 30 s hard surge (300-315 W for me) with 4 min of steady effort at threshold (230 W for me). This is starting to become a favourite workout for me because I think that the first 30 s surge works to build fatigue, making the 4 min at TP hard as you process the lactate. Then the final 30 s surge is also a good mental test to make you work at the end rather than have the interval tail off. Towers has me averaging 246 W for each 5 min, so about 107% TP. It ends up a very solid workout with 30 min of work above threshold, and is hard yet doable. For Xerters out there, the Difficulty Score for this ride is only 83 compared to a much harder 113 for the Gasoline workout I discussed in my recent webinar, making it much less taxing mentally.
On the ‘4x4 min Workout - Proper Pacing’ thread we talked about being ready for hard workouts. My last hard workout was this past Sunday, and I was initially going to do this Towers ride Wednesday but ran out of time and did an endurance ride instead. In retrospect, I’m really glad I involuntarily waited the extra day, as this workout was perfectly executed through to the end, whereas I’m not sure this would’ve been the case Wednesday. As with my post about my 4x4 min file, note here how heart rate responded rapidly and pretty similarly throughout each of the 6 intervals, drifting by only about 2 bpm between the first and sixth one.