So, I’ve got a training question only marginally related to Athletica. If this isn’t an appropriate question to post in the forums, feel free to remove it.
This is the first full winter I’ve done something that closely resembles polarized training. (I had tried last winter, but switched to something more sweet spot half way through due to lack of time cause of work obligations.)
I can execute my Thursday 30/30 intervals very well at this point - and they’re very satisfying too. But this past week, due to time constraints, I switched my Wednesday zone 2 session to longer HIIT - 4 minute intervals - and was not able to finish them.
I’m usually quite strong in my threshold power range, and can hold it for a while. Having failed spectacularly with these 4 minute above threshold efforts, my gut reaction is
Having focused entirely on zone 2 and short VO2Max intervals this winter, I need to get used to suffering again,
and, to that end, I should start doing long threshold workouts to get back into the habit.
So, what I’m wondering is:
Is it normal after a winter of polarized training to have a hard time getting back to longer efforts?
and should I insert a threshold session into my week, to ensure I’m where I want to be when I hit the road? Or is this a bad idea?
For context, I don’t race; just keeping in shape, and I like feeling fast. My current training plan has an end date of early June, but I don’t have any events that I’m targeting.
Here are a couple of thoughts that I had about your question:
One, your Your critical power might be too high. And therefore the threshold intervals will be more of a challenge.
Two, yes, there is a “break-in” Time to get used to the longer intervals, but you should be able to get into those fairly quickly. There is a bit of a mental game to continue to push hard for the four minute sessions as opposed to simply crushing it for 30 seconds. But once your CP is set correctly, you should be able to do these intervals More easily.
Three, if you have questions or want to talk more about this, please let me know, and I’m happy to help with your fitness goals. Thanks.
We are talking 4 minute suprathreshold/VO2 intervals on a bike?
These are f-ing hard and your experience is totally normal.
Anything over 90 seconds is rough.. Really takes some mental energy and pacing. Cycling forums are filled with threads like this.
Like the above poster said, the best thing is to check your ego a bit and lower your power target a bit. Instead of 400, try to hold 390 or whatever your numbers are.
A little too easy with good pacing is better than too hard and blowing up. Or dreading it and not doing it at all.
You can bump the power targets up next time after you crush it.
Short intervals allow you to push more power, spend more time above 90% of VO2max, all while perceived overall effort stays lower than long intervals. In theory at least. I almost want to ask: why long intervals? And maybe there’s a contextual answer…
Question is why long intervals were too hard? 1. Surely mental resilience plays a role (and I am NOT saying you were weak!)… BUT is it necessary to push as hard as you can for 4-5 mins? Theory behind short intervals show perhaps not. 2. Are you aiming too high power target for those 4mins? Surely you can’t hold the same power as 30/30… 3. do you recover from long intervals as fast as you do from short intervals? 4. what’s your phenotype?
And finally, what is the purpose of doing long intervals? If general fitness is the goal, then I would consider the points above and chose accordingly.
You mention time-constraints. If I have 30-35mins, I would hit 30/30 like this: 10mins warm up, 5 mins with 3x 10s primers, then 2x7-9 30/30s with 2min break and 5min cool down. Workout wizard will show you some alternatives.
I find it interesting reading forums that 4-5 min long intervals seems to be considered “the golden egg” of endurance training. Being able to push through a grueling workout like 4x4 or 5x5 at 90% of VO2max seemingly is the only way to Rome… I used to think that way too, “if I want to improve, then I must push myself harder than I have ever done before..” now, I am not so sure that’s the best way. Sure, I still enjoy a good interval session, and we do hard 30/30s sessions weekly at Velocity, but I don’t “tank myself” anymore.
This way of training seems to be working for me, my CP, FTP are all time high and I am no spring chicken anymore.
And why for the long intervals? Well, that was the option presented to me by the work wizard to reduce the amount of time for the session. I’ll certainly keep this post in mind in the future.
Bit late to conversation as you’re just going Freeform now.
I do all my training outside, and work off the power range rather than an exact figure. For long HIIT I see a range from critical power up to 119% of critical power. From the mobile app I can see a target at 110%, which might be what you see on an indoor trainer.
Anyway from an outdoor perspective , I feel my way into the range during the first interval. Some weeks I might find that just above critical power is where I’m at, some weeks 110%, or even top of range at 119%.
You should certainly be able to hold your critical power for 4 mins, recover and repeat. It then becomes an exercise in finding out how far above it you can go, and maintain the repeatability. That may vary a bit each week.
