Hi Team,
Got a ZRL race (Muckle Yin) in a couple of weeks and really need to work on my 2-5 minute power for FTS and FAL segments (There are 5 segments in the race - ranging from 2 to 5 minute efforts). Any recommendations for specific workouts in the search workouts section?
Been doing a lot of Z2 these past 3 weeks. Loving the app!
Thanks!!
All I can say is specificity. The best would be to learn how CP and W’ work and design workouts that are specific to your W’ we have blog articles on this. FTP is good for workouts up to 100% but now you are talking about 120% to 140% most likely. W’Bal is your theoretical gas tank. So using public workouts for stuff > FTP is hit or miss if it is perfect for you. You could just build some 2 to 5 minute workouts with 2 to 4 minute rests and use slope mode and just go as hard as you can for that duration, trying to pace it so you have fairly consistent power through the whole thing. Alternatively you could start this 2 weeks easier, say 6 intervals @ 120% for 1 minute and every 3 days do another one that is progressively harder until about 3 days before your race.
Thanks Alex. Appreciate the response