How will my experient end, when and why
Two interval sessions with bike per week and a long ride in the weekend.
Interval sessions rotate three different Intervals:
1 hiit Intervals. Anything max 1 min like Tabata, 30/15, 40/20 or Sufferfest revolver
2. 3-5 min vo2 max Intervals
3. Longer Intervals between 8-20 min.
Rotation means that I might do Hiit on tuesday, 4x5 min on friday. Then next tuesday it is 4x8 and friday again Hiit day.
With 2 and 3 I have used erg mode and the idea is everytime to try 1% better than last time. If I make 4x8 min with 300 watts, next time it is with 303 watts. If it does not go, i try again when the interval lenght is again in rotation.
I have a spreadsheet of all powertargets and dates, when I have hit the goals. Additionally I run and swim 3 times a week and hit the gym once per week. All runs are base runs. I rest If I feel fatigued.
With Hiit Intervals I do not use erg, since the trainer adjusts resistance a bit too slowly.
First two months have been good and I have been able to increase my 1 min, 5 min and ftp power levels about 20 watts each. (Ftp from 289 to 309).
But is this too simple? Will I eventually crash and burn? Or can I just keep going with 1% improvements and be 20% stronger next summer?
I have been training off and on about 10 years.
Two interval sessions with bike per week and a long ride in the weekend.
Interval sessions rotate three different Intervals:
1 hiit Intervals. Anything max 1 min like Tabata, 30/15, 40/20 or Sufferfest revolver
2. 3-5 min vo2 max Intervals
3. Longer Intervals between 8-20 min.
Rotation means that I might do Hiit on tuesday, 4x5 min on friday. Then next tuesday it is 4x8 and friday again Hiit day.
With 2 and 3 I have used erg mode and the idea is everytime to try 1% better than last time. If I make 4x8 min with 300 watts, next time it is with 303 watts. If it does not go, i try again when the interval lenght is again in rotation.
I have a spreadsheet of all powertargets and dates, when I have hit the goals. Additionally I run and swim 3 times a week and hit the gym once per week. All runs are base runs. I rest If I feel fatigued.
With Hiit Intervals I do not use erg, since the trainer adjusts resistance a bit too slowly.
First two months have been good and I have been able to increase my 1 min, 5 min and ftp power levels about 20 watts each. (Ftp from 289 to 309).
But is this too simple? Will I eventually crash and burn? Or can I just keep going with 1% improvements and be 20% stronger next summer?
I have been training off and on about 10 years.