I’d love to get my run up to par with my bike, so I was thinking of focusing more on running this winter. Last winter my big focus was getting my FTP up, and I’m currently around 4.4 w/kg for an hour. I’d love to keep it there with some minimal work on the trainer this winter. I was thinking two interval sessions (2x20 or 3x15 @ 95-100%) and another day of an hour or so at 85% power each week. Would this allow me to ‘maintain’ my bike legs for next season?
Probably. Keep testing monthly to be sure.
I’d love to get my run up to par with my bike, so I was thinking of focusing more on running this winter. Last winter my big focus was getting my FTP up, and I’m currently around 4.4 w/kg for an hour. I’d love to keep it there with some minimal work on the trainer this winter. I was thinking two interval sessions (2x20 or 3x15 @ 95-100%) and another day of an hour or so at 85% power each week. Would this allow me to ‘maintain’ my bike legs for next season?
That should almost certainly maintain your FTP. As for “bike legs,” it depends on what you mean by that. However, it is easier to put “far” on top of “fast” so you should be fine. In fact, I would be surprised if you did not increase your FTP overall.
What do you think about trying workout 1 and 3 in Jorge’s plan? That’s what he suggests for “maintenance”. Workout 2 in his plan is ***similar ***to that third workout (~85% FTP) that you’re adding.
Personally, I have only been doing two interval sessions - which is what I saw desert dude recommend for maintenance.
http://forum.slowtwitch.com/cgi-bin/gforum.cgi?post=3535201#3535201
If you get hooked up on trainer road I think there are sessions specifically targetting FTP maintenance or improvement and the 8 min ftp test can be done any time. I have no connection with th ecompany but it’s going to be a great little package for the winter trainer rides.