hi
I’ve just created my first training plan using Coach jack, and I selected the “Block” options for VO2, threshold and sweetspot (1 of each per week, rest padded out with basic low aerobic).
However the “blocks” all seem to be really, really short?
For example the VO2 blocks start out at only two minute duration, whereas I thought that VO2 blocks needed to be minimum 3 minutes in duration and that (especially without “hard start” or other tricks) it would take roughly two minutes even to get your heart rate into a suitable zone (greater than 90% of max) and hence total interval length should be 3-5 minutes, which would make these intervals essentially ineffective? It actually even says in the workout notes " Each VO2 Max interval will last 3-5 minutes"… but they’re not, they’re 2 minutes for the first few in the plan and even the hardest ones top out at 4 mins.
Likewise the FTP blocks are typically delivered at say 4x8 (depending on progression) but start out as only 3 minute intervals? I’ve never heard of as short a time as 3 minutes for threshold intervals, is this not far far too short to provide any real stimulus? There’s 24 minutes of total work but surely 3x8 would be far far better than 8x3 as Coach jack is recommending?
And finally the sweetspot - same issue or concern I guess - they’re starting out as 4x8 minutes when sweetspot blocks tpyically start at say 2x15 or 2x20 at a minimum and work up into the >60mins continuous.
Can you clarify on this please? I have the “starting intensity” level for the block set to 10/10, which makes it even stranger to me. I would have expected a minimum effective interval length for each zone (say 3 mins for VO2max, 8mins for Threshold and 20mins for sweetspot, and then use progression obviously, but if you need to scale it back just make it 1x20 at first for the sweetspot - that’s less time in zone but more effective time in zone since its continuous. What I mean is you could do an hour at VO2 power if you did it in 10 seconds on 50 seconds off for a long time, but the actual stimulus would be competely absent since your HR would never lift into the desired zone with the intervals being too short.
Am I way off base here? The interval lengths just don’t gel with any of my understanding to date on effective continuous time in zone for each level of effort.