Training Log Archive: artsosa

Hunter consists of 3x20-minute intervals at 88-92% FTP with 10-minute recoveries between intervals.

I can now sit on 260W aerobically and it didn't seem like I was working too hard.

Fang Mountain +3 is 6x9-minute over-under intervals with 1-minute valleys at 95% FTP and 2-minute peaks that ascend to 110% FTP.

Recoveries between OU's are 6 minutes long.


This workout was tough but doable. the 6 minute rest seemed long. At the end of the last 2 Intervals I could feel the pain. I can tolerate it. I have to think my FTP is really dialed in as I can do these. The Power keeps on increasing week by week.

Collins is 75 minutes of aerobic Endurance riding spent somewhere between 65-75% FTP.

much needed recovery ride. still feeling yesterday's VO2 workout.

Wilhelm +5 consists of 7x5-minute repeats at 108% FTP separated by 3-minute recovery valleys followed by 40 minutes at 65% FTP.

This was the hardest TR ride I have done to date. My legs are still tired and I am super hungry.

It has probably been about 6 years since I have done any serious VO2 workouts. I would occasionally do some 2x5min workouts when I was almost home on my longer rides but this was tough.

I had to do 5x5min at 314W and then 2x5min at 317W. that 3 minutes rest was ok at the beginning but by the last two it went by fast. Then afterwards I went right into endurace riding, took me about 5min to feel a little recovered and then about another 5min for my HR to come down a bit and then another 10 minutes for it to settle into the 140's. All in all a very tough workout. The good thing was that the endurance riding on tired legs felt easy even though the HR was elevated.

Andrews is 90 minutes of aerobic Endurance riding spent somewhere between 65-75% FTP.

I felt the legs a little bit tired from yesterday and felt the watts a little more as I increased my FTP after yesterday's test. Legs felt better the second half of the ride.

Tomorrow is the hard day of VO2 intervals.

Ramp Test X

Was shooting for a wishful goal of getting through he 400W Step. But failed about 10 sec. into that step. Still I have increased my FTP at about 1% a week for the past 12 weeks of Sweet Spot High Volume Base I and II.

When I started I was at 255FTP(maybe even a little lower as that was the older formula so could have been closer to 253) after first 6 weeks was at 272W after the last 6 weeks now at 291W.

Very Happy hopefully the next time I test I will be over 300W.

I have only been doing Base work and I have increased my top end which is kind of surprising and I can tolerate the Lactic Acid much better. I can tolerate the pain much more.

20min FTP Test

I just did the first three pickups and then just did regular spinning for the rest of the ride as a warm down from the Ramp X Test.