Sufferfest: Local Hero

After a day off the turbo yesterday and having a day off work today I was hoping for a couple of hours out on the roads to do some road sessions. Unfortunately the 2 days of continual rain has flooded all the local roads so I was doomed to another turbo session. I've had the Sufferfest Local Hero workout on Golden Cheetah for a while but I have never liked the idea of a 90 minute turbo session; today I thought I'd finally give it a go. Without the video I though it could get a bit monotonous so I ran old race videos at the same time to keep me entertained (more on that in a later post).

Here's the plot for today (complete with HR monitor faff at the start). Black line = power. Red line = HR.

Ignoring the warm-up and cooldown the session lasted 75 minutes with an average power of 263W (xPower 274) based on an FTP of 307W. At the end of the session I felt like I had some more left in my legs so I threw in a couple of extra  intervals taking the whole session up to 90 minutes with a total Bikescore (TSS) of 115. Looking at the trace you can see that the intervals just touch the top of power Zone 4 (light blue, 30 mins) and just into Zone 5 (green, 10.5 mins). My HR also looks like it was under control reaching  maximum of 168 so I was never bouncing off my Lactate Threshold and thinking about stopping or even that I was suffering too much.

So overall a good session and I felt a lot better than I expected to. Doing this workout again will probably let me know if the workout needs to be done harder or whether I was just well-rested for today.