runner66 wrote:
You can do 3 minute intervals at 130%? How many, and how much recovery between each? That sounds difficult if not impossible to do more than 1 or 2 at that intensity for 3 minutes.The TR Oly build progression includes a workout with
3' @ 110% FTP
3' @ 120%
3' @ 130%
short longer rest break, then
3' @ 130%
3' @ 120%
3' @ 110%
And yes, those 130% intervals really suck! I am literally seeing stars through most of those 2 sets.
And in this progression, the final 2 intervals of 120% and 110% feel just as hard after that beatdown and def do not feel like a pullback whatsoever despite the reduced power!
This is one of those workouts where I absolutely prepare for - no hard SBR the day before, and often a day off completely or only easy stuff beforehand. Lots of sleep, and I don't do this workout before 7AM, as it's too hard then.