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Index / Cycling training with Power / How hard should I do the 2x20min L4 training?
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Subject: How hard should I do the 2x20min L4 training? |
Paul
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 Posted: 05-01-2008 20:53 |
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Last 3 weeks I started to do more and more 2x20min at L4. I haven't tested my FTP recently because I only ride indoor and find it hard to do a 60min max effort indoors.
I can ride 260 watts for 60min without dying. I do my 2x20minutes in the 260-270 watts range. When I try to do it at 270-280 watts I can not complete the second interval.
I think that my FTP is 270 watts. But is a 2x20min with 260-270 watts to hard? It's 96-100% of my estimated FTP and I read that most of you do 2x20minutes at the lower end of L4. Should I do 2x20minutes of L4 at 250-260?
I can ride 90 minutes @ 250 watts as a training. Doing 2x20 minutes @ 250-260 watts feels to slowly... |
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strader
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| Posted: 09-01-2008 19:49 |
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| I think it depends on how fresh you are going into the workout, and how much time you have to recover before the next days workout. I try to do 2x20s either at FTP or at the bottom level of L4. I would do them at FTP (312 watts for me) if I had the day off the next day. If I'm doing back-to-bak training days, or coming off a hard day I will do 2x20 at low end of L2 (282 watts for me). Harder is better, generally speaking, unless it impacts recovery for the next days workout. |
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sevenrider
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| Posted: 12-01-2008 22:02 |
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If you can regularly do 20 minutes at your FTP then you've pretty much mastered that fitness level. But if it's a real battle to finish the second interval then you need to keep plugging away.
As strader said, it does depend on how fresh you are. I've seen some posts where it's claimed that riding at FTP is not really stressful and you can do it day in, day out, but in my experience it is very demanding and doing it repeatedly will inevitably see you struggle to complete them.
If you're struggling on the second interval, back off, simple as that. Stay in your zone but back off. When you start feeling good throughout, add another interval or add another 10 minutes. I find that when I can manage (I say manage, not cruise through!) 3x30s then I'm ready to test and alter my levels.
Stick to 260-270 but perhaps do a third interval. |
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Paul
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| Posted: 12-01-2008 22:35 |
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Thanks, how fresh I am is probably one of the reasons. Somedays at work are very hard and some are easy. But my trainingsplan doesn't know when I have a hard day or an easy day at work.
I think that I should go for 40 minutes (SST) 250-260 watts after a hard day. And try to ride close or at my FTP after easy days. |
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Index / Cycling training with Power / How hard should I do the 2x20min L4 training?
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