I had some questions for @steveneal and he suggested I start a topic. To summarize, he starts off people at 3x20min tempo/sweet spot with a heart rate governor of 82%. He described these workouts on the Flo cycling podcast:
FTP 225 (recently tested), peaked at 250 last July
max HR 187
I’ve done two of these workouts so far. I did the first at 185-192 watts which is in the middle of my tempo zone. My HR averaged 136 on the last interval and briefly hit 143 (76%).
I upped the power on the second workout (199-202 watts) which is low sweet spot for me. Average HR on the third interval was 141 and it briefly hit 146bpm. (The second workout actually felt great at the higher power.)
My legs felt sore/heavy after each workout but it was very doable. Cardiovascularly, it was a piece of cake. My limiter obviously seems to be my muscular endurance.
My question for Steve was about the HR governor. I’m not close to hitting 82% (153bpm). Should I up the power even more such that I’m hitting the HR governor during the workout? According to WKO5, my sweet spot range is 198-214.
What do I think about the sore legs? Should I keep doing the workouts as-is until I can do them without any DOMs?
Should I think about blocking workouts sooner since I’m not hitting the HR limiter?
Should I be thinking about 4x20?