I am 4 weeks into a 6 week block that includes 2 consecutive days of these 3x20 minute workouts.
I have done the last 3 weeks using the HR+ function. I set HR at 146, so as to fully respect the 83% HR cap rule (150 for me). I chose to do this, rather than to use ERG set at 85% FTP, as the results from week 1 led me to doubt my FTP was accurate.
The results are pretty wild (imo). Here is today’s:
This chart shows the HR cap was fully respected. I touched 150 for 2 seconds, but did not go over.
Here is the time line.
Quite where the power came from in the third interval, I don’t know. But it felt no harder than the first and I am certain I could have done a 4th interval (not so sure about a 5th).
I am doing 2 hour MAF HR rides on my other training days of the week. I achieved my best ever (so far) average power outcome from that format last week (so after 3 weeks of these ‘fatmax’ workouts).
I am carrying very little fatigue, even though my average daily KJ of work is relatively high (for me, especially for this time of year) and trending upwards.
Low HR training is definitely working for me.
I keep looking back at my calendar from prior periods. Reading notes after VO2 and threshold workouts such as “this one battered me, will need a rest day tomorrow.”
With the benefit of hindsight, those workouts were unnecessary, maybe even detrimental - I wasn’t aerobically ready to get enough out of them to make them worthwhile.
From my perspective, Lydiard was right. Maffetone was right, San Milan was right and Meghan Trainor was right 