Don’t have the latter. I have a smart trainer and Polar H10 heart rate strap. No separate power meter.
Try the following two sessions, the first part of each is a test, with intervals to follow so will have a good intensity day.
Once done both tests let me know the results.
If you join me as an athlete on intervals.icu I already have the workouts built and is pretty easy to share.
Steve
Done. I’m new to intervals.icu but think I’ve sent you a coach request
Hi Steve , do you have some “guidelines” for Smo2 ?
Like you said negative slope in some intervals.
Do you have Which pattern look in Moxy , in Threshold, VO2 , Endurance etc… ?
Today for my Threshold, i tried keep around 35-45% Smo2
Vo2Max - Trin to lower than 15% , or/and stop going down and mantain stable - and stop when i cant go lower anymore in next intervals - or Power dropoff too much ;
For Steady-State / Endurance around 45-55% Smo2
Makes sense?
Hi, can you send me the fit file? I don’t like to work in percentage range but more the change in smo2 by load…
you can email it to steve at stevenealperformance dot com
Guidelines…don’t really like to use ranges, more like positive slope, stable, or negative slope.
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Are there a fixed amount of days you’d do this kind of training before taking an easy day/day off? Before our daughter was born, I was riding ~14h/wk. Now, I can do 1 hour a day and a 4-hour commute once a week, so 10 hours max.
Saturday I did a hard ride, 7x5’ @ 25mile TT effort, then four days of tempo ~50-55’ per ride, average HR 75-80%, 4 hour commute in z2 yesterday and today I feel like I could do another tempo ride…
At 56 years old, I was only ever able to do two (occasionally three) of these workouts per week. I’d listen to the two Flo podcasts and read the topic. Steve talks about blocking workouts for more advanced athletes.
Careful, the fatigue can build up. I was doing these workouts for 8 weeks and feeling great and then the fatigue hit me like a ton of bricks all at once.
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