I tried the ERG/ HR+ hybrid 3x20 for the first time today. I plan to do it tomorrow too.
Here is how it looked in intervals. If you spot anything in the screenshot that you want to mention, please do.
In comparison to the standard ERG version of this workout that I completed a couple of times last week:
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As you can see from the chart, I seemed to find the start of the first interval harder in HR+ mode. HR went high and stayed high for longer than I expected. That interval ended up being below the 85% FTP target (at 82%). I think it took me abut half of the first interval to become accustomed to the work in HR+ mode, which is definitely different to flat power. I am interested to see how the start of the first interval looks next time.
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I spent more time at higher HR than when power was flat. I think this is because of the near continuous power changes associated with HR+ mode. Those little spikes upwards do seem to add more fatigue (for me). They do make the workout feel more like a real ride outdoors, which (in my book) is good.
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There is a quite noticeable increase in power from interval 1 to interval 2 and then to interval 3. I am not surprised by this (there was a comparable drop in HR across the intervals at fixed power last week), but I am (pleasantly) surprised that interval 3 was so far above the nominal 85% associated with the workout. In these training zones, I would rather have the opportunity to do more power at a target HR, than to do a target power at a lower HR.
So, is it better to do these workouts in ERG mode, with an 85% FTP target and an 83% HR cap, or predominantly in HR+ mode respecting the HR cap and allowing the power to do as it will?
Right now I think it is the latter, HR+ for the win. As long as the HR cap is fully respected (which means setting the target lower than the cap). It eliminates the need to modify FTP and it delivers a workout that is more realistic to the riding I will do outside.