Happy new year everyone!
I have a question that probably has been addressed before. In that case, a simple referral to that will be more than enough, tnx!
I have been reading and listening to you about the 5x5 intervals with 1 minute recovery, like podcast episode 129. If I understand correctly, you say that executing those at like 125% of ftp would not work/be achievable. However, that’s where I end up (or even a bit higher) if I want to make them tough. My most recent ftp test gave me 240 (and I’ve never had a higher result). I can do the 5x5(1)’s at 300+ watts. I’m always having a hard time keeping a steady power, but the average power for the intervals aren’t going down by the end of the workout. I can even crank it up a bit.
I (45y male, former 400m runner) know that I’m more of a sprinter/puncheur type and that my aerobic base needs work. Working on that base right now by including multiple zone 1 rides. But I’m wondering:
- Should I bring the power numbers of the 5x5(1)’s down to perform these intervals with the desired training effect? Or can I just keep going like this?
- Are the physiological/metabolic effects getting messed up by doing them at this intensity?
The past month training was a bit of a mess. I’m planning to do 2 interval sessions each week for the next 12 weeks, using pretty much the same 2 each week (with progressive overload in volume and/or intensity). I’m thinking to focus one on threshold and one on VO2max. Would 4x8(2) plus 5x5(1) make sense? Or maybe one of these and 30/15’s or higher power intervals like 3 minute with longer rest as the second workout?