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2020-04-20 7:15 AM
in reply to: kloofyroland

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Subject: RE: Chasing 4.0 watts/kg in 2020

Nice work.  I just came off a three week training block and did a virtual race on Zwift with some good results.  I'll probably give a test a go next month...Sufferfest has a new ramp test which is a lot less painful than their 4DP one.



2020-04-20 12:36 PM
in reply to: jmhpsu93

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Subject: RE: Chasing 4.0 watts/kg in 2020
Thanks! Looking forward to seeing your results. What's the new ramp test from Sufferfest like?
2020-05-23 3:28 PM
in reply to: kloofyroland

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Subject: RE: Chasing 4.0 watts/kg in 2020
Test results:

Maximum sub-anaerobic capacity 3m power: ~267watts (+3)
Maximum aerobic 5m power: 267watts (+6)
Functional threshold 20m power: ~236watts (+7)

Weight: 144.8lbs=65.68kg (-1.2lb)
Power to weight ratio: 3.41watts/kg (+0.14)

Jorge's Plan Calculator = 3.51watts/kg (+0.16) using 3m power and 3.44watts/kg using 5m power (+0.09)

Maybe I failed during the 3 minute interval as to thinking I needed to save my legs for the upcoming 20 minute interval test in the same workout. I was certain I was pushing harder but I ended up averaging 20.3mph.

Either way, it may be possible I'm just better at pushing the effort and holding it on longer intervals, hehe.
2020-05-30 9:40 AM
in reply to: kloofyroland

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Subject: RE: Chasing 4.0 watts/kg in 2020
Did my first week of over under vo2max intervals. This training block is gonna be pure death! O_O
2020-06-01 4:01 PM
in reply to: kloofyroland

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Subject: RE: Chasing 4.0 watts/kg in 2020

Originally posted by kloofyroland Did my first week of over under vo2max intervals. This training block is gonna be pure death! O_O

Yes - those are quite difficult, depending on the over/under ratio and total length.  I find nine minutes 2' @105%, 1' @ 95% x 3 just painful enough to hurt but not totally fry me.

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