Last Week's Summary

At the end of the first week I can now review what I achieved:

Rides: 5 - all turbo sessions

Total Bikescore (TSS): 390

Total time in Zone 3: 0:30:00
Total time in Zone 4: 1:54:00
Total time in Zone 5: 0:38:01
Total time in Zone 6: 0:03:34
Total time in Zone 7: 12 seconds!

kCals burned (incl warm-ups and cooldowns); 4430

The HR graph for the week shows how HR distribution varied for each workout. HR Zone 4 (163-182 BPM) is shown in orange and HR Z3 (144-163) is in red. 21 and 22 Nov are the same Shorter Harder workout, 18 and 24 Nov are the same 2x20 at FTP workout, but on the sessions where I was struggling (21 and 24 Nov) I had a very high proportion of the session in HR Z4. It is interesting to note how the HR profile varied for the same workout on different days. On some days, for the same power, my HR is much higher and when my HR gets to my Lactate Threshold HR (174 BPM), I suffer and think about stopping.

 

Using last week to plan for next week:

A Bikescore (TSS) of 390 in 5 sessions was achievable with no signs of fatigue, so I would like to aim for 4-5 sessions and 430 TSS next week. With 100 TSS being the equivalent of a 1 hour workout at FTP (306W), 390 TSS is quite a good workload for the first week but I would like to increase this gradually to identify what TSS workload becomes too hard and/or too tiring. Most importantly, I don't want to hate the turbo as this will reduce my willingness to train on it.

I'm planning similar workouts targeting Z4 and Z5 for the next 3 weeks until my next 20 minute power test to see what difference this makes. I might throw in a Sufferfest session to try to break things up a bit. Maybe There Is No Try or Local Hero.