I found that a while back and I've been doing this same thing for about 10 weeks now. I don't do it twice per week (I only do it once and I pair it with over/under intervals and a long ride with an FTP focus).

I think the target of 130% is tough if your RI is only 15 seconds. I actually changed it a bit up until this week. I was doing 30WI/30RI at ~150% for WI and my rest interval was simply easy pedaling with no target. There's no way I could've held 150% if the RI was 75%. I was normally around 50-60% for the RIs.

This past week I did the 30/15 and it was quite tough. I decided since the rest would be cut in half from what I was used to that I'd lower the WI target so I went for the 120-130% range. That was tough enough.

I wasn't sure what the next step would be though. Do I add more intervals or do I increase the WI or increase the target for the WI.

I haven't retested my FTP since starting these, but I can tell that my longer ride intervals don't seem nearly as difficult as they used to which is good. What has your experience been so far?

---

____________________________________________________

http://triathletelife.wordpress.com/

I think you're definitely seriously changing the protocol - going from 30:15 to 30:30 with lower power in the OFF cycle. You're compensating with higher power in the ON cycle, but probably >> pVo2max.

So, I would go so far as to say that you're doing 30 sec sprint intervals alright, but otherwise not following the protocol in this paper at all.

Also, it's in the context of a polarized intensity distribution across the week.

For myself, it's too early to tell the effectiveness, but I find them just about manageable, and I'll keep them up for a few more weeks until the season begins to die down. They FEEL right!

There's a 5 page thread on that study here:

http://forum.slowtwitch.com/..._debunked_P4919542-2

Maurice

Balls!


Thanks - I did search for 'Ronnestad' and 'sprint intervals' but it hadn't appeared to have been discussed.

I gave these a go today on the trainer and while they look easy on paper, they really hurt. I couldn't hit 130% FTP though, I was closer to 120%, perhaps after a few more sessions I'll be able to hit some higher numbers, I just went as hard as my legs would allow.

The 130% isn't a target really, I just looked at the data and estimated what a good number would be in order to have some idea what I should start at. This study had no target power as such, just go as hard as you can while maintaining the power. In the study, interval power was individually optimized per person in order to get the highest average power across the intervals. So looks like you're taking the right approach.

I think the 15 sec OFF at 50% power (as opposed to much less) is also important, that's what makes it difficult IMO.

I think i went a bit high on the first set recovery power. Finding that balance and not going too hard in the first set is the hardest part of any interval training, it always feels easy when you're fresh, by the 3rd set your hanging on and wanting the pain to stop haha

Robert Gesink likes these also (https://www.strava.com/activities/378557749)

I've done those at 40/20s. Still gives an average 10 min power in the lower vo2 max range.

I've only done it twice, though, and only when very well-rested.

Damn pro cyclists, his recovery phase is higher than my threshold.