trainerroad.com

[Xiatian]

А как можно перебросить воркауты из трейнероуда в звифт, или может есть где готовые для иморта?

https://github.com/wiedmann/zerg_zwo_converter

[LOOK09]

https://github.com/wiedmann/zerg_zwo_converter

Расскажите, пожалуйста, как этим пользоваться?

[barh]

поставить интерпретатор Питон-2.
посмотреть аргументы в команде скрипта-конвертора.
дернуть гденть файлы тренировки ERG/MRC и скриптом получить файл Zwo для звифта.


но, вполне вероятно, проще их сделать с нуля.
текст затем вставить в /documents/zwift/workouts как файл zwo

[Спешиализд]

А как можно перебросить воркауты из трейнероуда в звифт

а они у Вас есть?

---------- Добавлено в 16:14 ---------- Предыдущее сообщение было в 16:13 ----------

но, вполне вероятно, проще их сделать с нуля.

кстати, вообще фигня вопрос.

---------- Добавлено 17.04.2018 в 16:21 ---------- Предыдущее сообщение 28.03.2018 было в 16:14 ----------

есть код на бесплатный пробный месяц. Только для новорегов!

[freepk]

LOOK09, Если нужны какие то воркауты из ТР, пишите, я вам скину в текстовом виде. Сможете себе быстренько создать в zwofactory.com.
Я немного копнул их ВоркаутКреатор и забрал оттуда базу с воркаутами, там в таком виде примерно:

Показать то, что скрыто

[COURSE HEADER]
VERSION = 0
UNITS = ENGLISH
DESCRIPTION = Bago,95,136. Created by 1273.
FILE NAME = none
MINUTES FTP
[END COURSE HEADER]

[COURSE DATA]
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[END COURSE DATA]

[COURSE TEXT]
0 Coach Chad here... 4 0 0 72 16777215 5
0 welcoming you to Bago! 3 sets of VO2max intervals... 5 0 0 72 16777215 10
0 each consisting of 4 fairly short repeats... 4 0 0 72 16777215 16
0 and just enough recovery to keep things productive 5 0 0 72 16777215 21
0 While sure to be demanding... 3 0 0 72 16777215 28
0 the objective is to make it all the way through each interval 5 0 0 72 16777215 32
0 Should you reach a point where that's not possible... 5 0 0 72 16777215 39
0 we'll recommend some ways to tailor the workout... 5 0 0 72 16777215 45
0 to the level of freshness and motivation you possess today 5 0 0 72 16777215 51
0 More on that later 3 0 0 72 16777215 58
0 For now, spin quickly and lightly... 4 0 0 72 16777215 63
0 and we'll catch up momentarily 4 0 0 72 16777215 68
180 A couple short warming efforts ahead... 5 0 0 72 16777215 90
180 to prepare you more specifically for your workout 5 0 0 72 16777215 96
180 Try to keep your spin quick... 4 0 0 72 16777215 103
180 ideally above 100rpm... 3 0 0 72 16777215 108
180 as long as you aren't bouncing around on your saddle 5 0 0 72 16777215 112
300 Quick legs, relaxed body, stable hips... 5 0 0 72 16777215 0
300 and full, deep breaths that stem from your belly 5 0 0 72 16777215 6
360 A short, easy spin to clear your legs... 5 0 0 72 16777215 0
360 before you face a slightly more intense warming effort 5 0 0 72 16777215 6
360 Make sure your spin is light and quick... 5 0 0 72 16777215 45
360 and established before the interval begins 5 0 0 72 16777215 51
420 Again, quick legs, relaxed body... 4 0 0 72 16777215 0
420 and stable hips that are well anchored to the wings of your saddle 5 0 0 72 16777215 5
480 Alright, let's take a closer look at Bago 5 0 0 72 16777215 60
480 You'll spend as much as 36 minutes at 120% FTP... 5 0 0 72 16777215 67
480 assuming all goes well as you move through each set of repeats 5 0 0 72 16777215 73
480 You'll have just enough time between intervals... 5 0 0 72 16777215 80
480 to be capable of completing another VO2max repeat... 5 0 0 72 16777215 86
480 in a productive, effective manner 4 0 0 72 16777215 92
480 The goal is to work you hard... 4 0 0 72 16777215 98
480 rest you minimally... 3 0 0 72 16777215 103
480 and then work you hard again 4 0 0 72 16777215 107
480 This allows you to accumulate a lot of time... 4 0 0 72 16777215 113
480 at a highly productive level of riding stress... 5 0 0 72 16777215 118
480 that inspires a healthy amount of training adaptation... 5 0 0 72 16777215 124
480 assuming you allow your body the necessary recovery afterward 5 0 0 72 16777215 130
480 This is especially important... 4 0 0 72 16777215 137
480 when it comes to workouts as demanding as this one 5 0 0 72 16777215 142
480 You can only push yourself this hard... 4 0 0 72 16777215 149
480 once or twice a week, rarely more often... 5 0 0 72 16777215 154
480 and each workout absolutely must be followed... 5 0 0 72 16777215 160
480 with a period of rest and recovery 4 0 0 72 16777215 166
480 After all, it's during recovery... 4 0 0 72 16777215 172
480 that your body repairs the damage... 4 0 0 72 16777215 177
480 that your about to inflict in the minutes ahead 5 0 0 72 16777215 182
480 No need to sugarcoat things... 4 0 0 72 16777215 189
480 hard efforts like these are in fact abusive 5 0 0 72 16777215 194
480 But this is a productive form of abuse... 4 0 0 72 16777215 201
480 and one that's necessary... 3 0 0 72 16777215 206
480 when it comes to reaping hefty performance rewards 5 0 0 72 16777215 210
480 So get good with the idea of hurting yourself a bit... 5 0 0 72 16777215 217
480 in the interest of building a higher level of performance capability 5 0 0 72 16777215 223
480 Establish that quick, light spin... 4 0 0 72 16777215 230
480 preferably above 100rpm 3 0 0 72 16777215 235
720 Quick, fluid spin... 3 0 0 72 16777215 0
720 with a relaxed grip on your bars 4 0 0 72 16777215 4
720 Use this first interval... 3 0 0 72 16777215 10
720 so establish habits you'll carry throughout this workout 5 0 0 72 16777215 14
720 The first of which is a relaxed body 4 0 0 72 16777215 21
720 Keep your jaw loose, expression slack... 4 0 0 72 16777215 27
720 shoulders low and elbows soft 4 0 0 72 16777215 32
720 We already covered the light grip on your bars... 4 0 0 72 16777215 38
720 but see to it that you haven't already tightened your grasp 5 0 0 72 16777215 43
720 One minute in... 3 0 0 72 16777215 60
720 so let's next address your placement on the saddle 5 0 0 72 16777215 64
720 Ideally, you'll feel your sit-bones... 4 0 0 72 16777215 71
720 in firm, consistent contact with your saddle 4 0 0 72 16777215 76
720 This is an important point of contact with your bike... 5 0 0 72 16777215 82
720 and basically serves as the platform... 4 0 0 72 16777215 88
720 from which you'll generate power 4 0 0 72 16777215 93
720 And when you tip up and off this platform... 4 0 0 72 16777215 99
720 you introduce an unnecessary level of instability... 4 0 0 72 16777215 104
720 akin to standing on one leg instead of two 4 0 0 72 16777215 109
720 So anchor those sit-bones 3 0 0 72 16777215 115
720 Final minute and about the time... 4 0 0 72 16777215 120
720 most riders start watching the clock 4 0 0 72 16777215 125
720 No shame in that... 3 0 0 72 16777215 131
720 I don't know too many people who enjoy suffering... 4 0 0 72 16777215 135
720 no matter how much they claim to 4 0 0 72 16777215 140
720 I do, however, know a lot of athletes... 4 0 0 72 16777215 146
720 who tolerate pain exceptionally well... 4 0 0 72 16777215 151
720 and that's what each one of these final minutes is about... 5 0 0 72 16777215 156
720 Pain Tolerance 3 0 0 72 16777215 163
720 Well, that and performance improvement... 4 0 0 72 16777215 168
720 but one almost always goes with the other 4 0 0 72 16777215 174
900 And there you have it... 4 0 0 72 16777215 0
900 a successful foray into your first of many repeats 5 0 0 72 16777215 5
900 But was it everything it could have been? 5 0 0 72 16777215 12
900 It was if you managed to complete the interval... 5 0 0 72 16777215 19
900 without backpedal breaks... 3 0 0 72 16777215 25
900 without being forced out of the saddle... 4 0 0 72 16777215 29
900 without drastically reducing your cadence... 4 0 0 72 16777215 34
900 and without gradually sacrificing your form 5 0 0 72 16777215 39
900 Basically, if you feel you did it well... 5 0 0 72 16777215 46
900 you probably did, success achieved 4 0 0 72 16777215 52
900 But if the quality of your interval degraded... 4 0 0 72 16777215 58
900 with each passing minute... 3 0 0 72 16777215 63
900 in any of the ways mentioned... 3 0 0 72 16777215 67
900 and maybe other ways not mentioned... 4 0 0 72 16777215 71
900 something probably needs to change 4 0 0 72 16777215 76
900 Often enough, it's only a matter of thoroughly warming up... 5 0 0 72 16777215 82
900 which can take a small handful of intervals 5 0 0 72 16777215 88
900 If you think that's the case... 4 0 0 72 16777215 95
900 no need to tweak your Workout Intensity down 5 0 0 72 16777215 100
900 But if you're already deeply concerned... 4 0 0 72 16777215 107
900 about the volume of intervals ahead... 4 0 0 72 16777215 112
900 it's better to tone things down right now... 4 0 0 72 16777215 117
900 then to watch your workout... 4 0 0 72 16777215 122
900 and your ego... 3 0 0 72 16777215 127
900 fall apart over the early stages of a long workout 5 0 0 72 16777215 131
900 Consider a 10% decrease in watts... 4 0 0 72 16777215 138
900 for perhaps only this next interval 4 0 0 72 16777215 143
900 Afterward, you can decide... 3 0 0 72 16777215 149
900 if that was too much, made things a bit too manageable... 5 0 0 72 16777215 153
900 and adjust accordingly 3 0 0 72 16777215 159
900 But far better to be conservative for now 4 0 0 72 16777215 164
900 Time to pick your cadence back up! 5 0 0 72 16777215 170
1080 Round 2, ding ding 4 0 0 72 16777215 0
1080 Let's quickly revisit your key habits... 4 0 0 72 16777215 6
1080 face is relaxed, jaw is loose... 4 0 0 72 16777215 11
1080 shoulders are low and elbows are soft... 4 0 0 72 16777215 16
1080 grip is light and hands bear little weight... 4 0 0 72 16777215 21
1080 hips are anchored, sit-bones to saddle... 4 0 0 72 16777215 26
1080 and they're also "quiet"... 3 0 0 72 16777215 31
1080 not waffling side to side 3 0 0 72 16777215 35
1080 Breaths are drawn from the base of your lungs... 5 0 0 72 16777215 40
1080 also termed your "belly"... 3 0 0 72 16777215 46
1080 and outgoing air is actively cleared... 4 0 0 72 16777215 50
1080 meaning you don't just relax and let it seep out... 5 0 0 72 16777215 55
1080 but rather you give it a little push... 4 0 0 72 16777215 61
1080 with an active exhale each time 4 0 0 72 16777215 66
1080 First minute just slipped past, by the way! 5 0 0 72 16777215 72
1080 Back to these belly-breaths... 3 0 0 72 16777215 79
1080 The idea is to consciously engage your breathing muscles... 5 0 0 72 16777215 84
1080 particularly your diaphragm... 3 0 0 72 16777215 90
1080 often and frequently enough... 3 0 0 72 16777215 94
1080 that it becomes a less conscious action over time 4 0 0 72 16777215 98
1080 Basically, we're seeking to ingrain this habit... 4 0 0 72 16777215 104
1080 to a point where hard efforts... 3 0 0 72 16777215 109
1080 are automatically accompanied by this fuller breathing style 5 0 0 72 16777215 113
1080 Final minute! 2 0 0 72 16777215 120
1080 Time to manage your discomfort... 3 0 0 72 16777215 124
1080 and keep everything together... 3 0 0 72 16777215 128
1080 especially your Power 3 0 0 72 16777215 132
1080 It's the final minute of these intervals... 4 0 0 72 16777215 137
1080 any interval really... 3 0 0 72 16777215 142
1080 that matters the most 3 0 0 72 16777215 146
1080 This is commonly where the overload is achieved... 4 0 0 72 16777215 151
1080 so do your best to maximize its outcome... 4 0 0 72 16777215 156
1080 by keeping your power on Target... 4 0 0 72 16777215 161
1080 your cadence steady and quick... 4 0 0 72 16777215 166
1080 and your form of the highest quality... 3 0 0 72 16777215 171
1080 through the very last second 3 0 0 72 16777215 175
1260 Nicely done 4 0 0 72 16777215 0
1260 Take the rest of this minute to clear some fatigue... 5 0 0 72 16777215 6
1260 with legs that keep moving, backward or forward 5 0 0 72 16777215 12
1260 With two of these repeats in your legs... 4 0 0 72 16777215 60
1260 your decision to adjust the Workout Intensity is more informed 5 0 0 72 16777215 65
1260 Maybe you decreased it by 10% already... 4 0 0 72 16777215 72
1260 or maybe you're considering that decrease now 5 0 0 72 16777215 77
1260 In any case, there are a couple rules to abide: 5 0 0 72 16777215 84
1260 1 - No dropping the intensity below 110% FTP 5 0 0 72 16777215 91
1260 Anything below that means you're probably too fatigued... 5 0 0 72 16777215 98
1260 to make VO2max repeats effective 4 0 0 72 16777215 104
1260 And they're really not VO2max repeats... 4 0 0 72 16777215 110
1260 if you can't get anywhere near your VO2max power 5 0 0 72 16777215 115
1260 2 - Each interval needs to demonstrate high quality 5 0 0 72 16777215 122
1260 Workouts are never about "just getting through" them... 5 0 0 72 16777215 129
1260 rather they're about eking out every bit of producitivity possible 5 0 0 72 16777215 135
1260 So while you may struggle with the final minutes... 5 0 0 72 16777215 142
1260 or suffer dearly during the later intervals... 5 0 0 72 16777215 148
1260 your form, your Power, your cadence... 4 0 0 72 16777215 154
1260 won't give anything away 3 0 0 72 16777215 159
1260 Hide the work... 3 0 0 72 16777215 164
1260 hide the struggle... 3 0 0 72 16777215 168
1260 hide the pain 3 0 0 72 16777215 172
1440 Wind up that spin if you haven't already... 5 0 0 72 16777215 0
1440 and if you got caught off guard... 4 0 0 72 16777215 6
1440 let that be a lesson to ya 4 0 0 72 16777215 11
1440 Regardless of how mesmerizing my coaching advice gets... 5 0 0 72 16777215 17
1440 it's best to have your cadence set... 4 0 0 72 16777215 23
1440 10-20 seconds prior to the start of each interval 5 0 0 72 16777215 28
1440 Especially when they're high-power repeats... 4 0 0 72 16777215 35
1440 and ESPECIALLY if you're on a smart trainer in Erg mode 5 0 0 72 16777215 40
1440 Ideally, you're in the 95-105rpm ballpark... 5 0 0 72 16777215 47
1440 but if that's a little too quick for you... 4 0 0 72 16777215 53
1440 just keep your spin as quick as you can comfortably control 5 0 0 72 16777215 59
1440 First and often easiest minute is behind you... 5 0 0 72 16777215 66
1440 and it's already time to manage the second minute 5 0 0 72 16777215 72
1440 Typically, 3-minute repeats follow this pattern... 5 0 0 72 16777215 79
1440 first minute is about adjusting... 3 0 0 72 16777215 85
1440 and settling into the workload 4 0 0 72 16777215 89
1440 Second minute is where the discomfort rises... 4 0 0 72 16777215 95
1440 but remains reasonably manageable 4 0 0 72 16777215 100
1440 This is probably the best time... 4 0 0 72 16777215 106
1440 to run through your checklist of requirements 4 0 0 72 16777215 111
1440 Then... 2 0 0 72 16777215 117
1440 The third and final minute hits... 4 0 0 72 16777215 121
1440 and the focus shifts to damage control 4 0 0 72 16777215 126
1440 Maybe not quite this early in the workout... 5 0 0 72 16777215 132
1440 but it's never too early for this sort of effort to hurt 5 0 0 72 16777215 138
1440 This final minute... 3 0 0 72 16777215 145
1440 can then be broken into the final 30 seconds... 4 0 0 72 16777215 150
1440 where you survive for 10 seconds at a time 4 0 0 72 16777215 155
1440 10 more seconds, limit your focus 4 0 0 72 16777215 161
1440 Final 10 seconds... 2 0 0 72 16777215 170
1440 not a single second less 3 0 0 72 16777215 173
1620 Boom, 3 minutes of bliss has passed... 4 0 0 72 16777215 0
1620 with barely the opportunity to enjoy them 4 0 0 72 16777215 5
1620 Soak up the recovery... 3 0 0 72 16777215 11
1620 with legs that remain in motion, backward or forward 5 0 0 72 16777215 15
1620 And while it's alright to stop for a short while to stretch... 5 0 0 72 16777215 22
1620 try to save those breaks until your legs have cleared... 5 0 0 72 16777215 28
1620 which can take a minute or two... 4 0 0 72 16777215 34
1620 of light, consistent movement 3 0 0 72 16777215 39
1620 So actively flush the heaviness... 4 0 0 72 16777215 44
1620 stretch later if you feel the need... 4 0 0 72 16777215 49
1620 and we'll touch base in about a minute 4 0 0 72 16777215 54
1620 A minute left... 4 0 0 72 16777215 120
1620 before the final effort of this first set 4 0 0 72 16777215 125
1620 Prior to the start of the next one... 4 0 0 72 16777215 131
1620 quickly run through your list of priorities 4 0 0 72 16777215 136
1620 First, power stays as close to Target as possible 5 0 0 72 16777215 142
1620 Second, legs stay quick and in control 5 0 0 72 16777215 149
1620 Third, and tied to both higher priorities... 4 0 0 72 16777215 156
1620 your body stays relaxed with hips anchored to your saddle 5 0 0 72 16777215 161
1620 Finally... 2 0 0 72 16777215 168
1620 breaths are full and belly-driven 5 0 0 72 16777215 171
1800 Earlier, you might have noticed... 4 0 0 72 16777215 0
1800 that I said this first minute is 'often' the easiest 4 0 0 72 16777215 5
1800 Seems like this first minute would 'always' be the easiest, no? 5 0 0 72 16777215 11
1800 Surprisingly, that's most often the case... 4 0 0 72 16777215 18
1800 when the recoveries between intervals are shorter... 5 0 0 72 16777215 23
1800 and barely give you enough time to shed some burn 5 0 0 72 16777215 29
1800 In that case... 2 0 0 72 16777215 36
1800 your breathing and heart rate stay nicely elevated... 4 0 0 72 16777215 39
1800 and you don't have to ramp back up during this first minute... 5 0 0 72 16777215 44
1800 which explains the potential distress... 4 0 0 72 16777215 50
1800 you're facing right now 3 0 0 72 16777215 55
1800 But then the second minute arrives... 4 0 0 72 16777215 60
1800 and your lungs are gulping air... 3 0 0 72 16777215 65
1800 your heart rate is high and the blood's pumping forcefully... 5 0 0 72 16777215 69
1800 and you've settled into a breathing pattern... 4 0 0 72 16777215 75
1800 and probably a suitably fast... 3 0 0 72 16777215 80
1800 but not too-fast cadence 3 0 0 72 16777215 84
1800 All of which can make the second minute... 4 0 0 72 16777215 89
1800 a bit more tolerable than that first one 4 0 0 72 16777215 94
1800 At least in the earlier stages of a workout 4 0 0 72 16777215 100
1800 Regardless of which minute seems more manageable... 5 0 0 72 16777215 106
1800 it's always this upcoming final minute... 4 0 0 72 16777215 112
1800 that proves the most challenging... 3 0 0 72 16777215 117
1800 but also promises to be the most productive 4 0 0 72 16777215 121
1800 So as the nagging discomfort works toward its peak... 5 0 0 72 16777215 127
1800 remember that without fail it's this final minute... 4 0 0 72 16777215 133
1800 that begins to push old boundaries 4 0 0 72 16777215 138
1800 This is the very nature of overload... 4 0 0 72 16777215 144
1800 asking your body to do more than the last time 4 0 0 72 16777215 149
1800 Whether it's one more set than last week... 4 0 0 72 16777215 155
1800 one more interval than last workout... 4 0 0 72 16777215 160
1800 or even 10 more seconds than your last intervals... 5 0 0 72 16777215 165
1800 THIS is where improvement lays its roots 5 0 0 72 16777215 172
1980 Done! Keep moving... 4 0 0 72 16777215 0
1980 for at least a minute, preferably a couple... 5 0 0 72 16777215 5
1980 (even if that means backpedaling) 4 0 0 72 16777215 11
1980 and actively clear those saturated muscles 4 0 0 72 16777215 16
1980 Use your diaphragm to clear that CO2... 4 0 0 72 16777215 22
1980 and allow your breathing to gradually slow 4 0 0 72 16777215 27
1980 We'll talk shop in a few minutes 4 0 0 72 16777215 33
1980 About 90 seconds out from round 2... 5 0 0 72 16777215 210
1980 and time to start reestablishing your cadence... 5 0 0 72 16777215 216
1980 and reminding yourself of your priorities: 4 0 0 72 16777215 222
1980 On-Target power... 3 0 0 72 16777215 228
1980 reasonably quick legs... 3 0 0 72 16777215 232
1980 relaxed and stable body... 3 0 0 72 16777215 236
1980 and full, belly-driven breaths 3 0 0 72 16777215 240
1980 Beyond that... 2 0 0 72 16777215 245
1980 is mostly a matter of patiently ticking off intervals... 5 0 0 72 16777215 248
1980 with the intent of exceeding previous performances 5 0 0 72 16777215 254
1980 And while you may not have done Bago before... 5 0 0 72 16777215 261
1980 you've likely done something close enough in structure... 5 0 0 72 16777215 267
1980 to give you some idea of what's ambitious but realistic 5 0 0 72 16777215 273
1980 No need to go from 18 minutes of VO2max work... 5 0 0 72 16777215 280
1980 to 36 minutes of it... 3 0 0 72 16777215 286
1980 but adding 3-6 minutes... 3 0 0 72 16777215 290
1980 is realistic, safe and probably won't bury you 4 0 0 72 16777215 294
2280 And by 'bury you'... 3 0 0 72 16777215 0
2280 we're talking about recovery needs 4 0 0 72 16777215 4
2280 Ideally, training loads progress gradually 4 0 0 72 16777215 10
2280 But overdo it, and you might be too tired next time... 5 0 0 72 16777215 16
2280 to make a demanding workout as effective as it could be 5 0 0 72 16777215 22
2280 But you'll probably try... 3 0 0 72 16777215 29
2280 and end up piling more fatigue on top of your existing fatigue... 5 0 0 72 16777215 33
2280 and start to perpetuate a certain cycle 4 0 0 72 16777215 39
2280 This is a precarious situation... 3 0 0 72 16777215 45
2280 leading to lower quality workouts... 4 0 0 72 16777215 49
2280 reduced levels of training adaptation... 4 0 0 72 16777215 54
2280 and a generally discouraging scenario... 4 0 0 72 16777215 59
2280 that includes a lot of workouts with efforts... 4 0 0 72 16777215 64
2280 that feel like you're working extra hard... 4 0 0 72 16777215 69
2280 for less and less watts every week 4 0 0 72 16777215 74
2280 So while it may seem like bigger workouts yield bigger gains... 5 0 0 72 16777215 80
2280 there's a very finite line between what's productive... 5 0 0 72 16777215 86
2280 and what's detrimental to performance increases 5 0 0 72 16777215 92
2280 All of this is to say... 3 0 0 72 16777215 99
2280 don't progress things too quickly... 4 0 0 72 16777215 103
2280 and learn to recognize when you start to go backwards 5 0 0 72 16777215 108
2280 OK, time to really focus 3 0 0 72 16777215 115
2280 Final minute starting with 30 seconds of smooth Power 5 0 0 72 16777215 120
2280 Relax your stranglehold on the bars... 4 0 0 72 16777215 127
2280 and let your shoulders drop as you soften your elbows 5 0 0 72 16777215 132
2280 Keep those breaths based in your belly... 4 0 0 72 16777215 139
2280 and actively use your breathing muscles to clear the air 5 0 0 72 16777215 144
2280 10 seconds at a time 3 0 0 72 16777215 151
2280 Another 10 seconds of fluid pedaling... 4 0 0 72 16777215 160
2280 and steady, on-Target power 3 0 0 72 16777215 165
2280 Final 10 seconds... 3 0 0 72 16777215 170
2280 with no early exit 3 0 0 72 16777215 174
2460 Job done, take it easy... 4 0 0 72 16777215 0
2460 but keep those legs turning 4 0 0 72 16777215 5
2460 We'll chat again in a couple minutes 5 0 0 72 16777215 11
2460 By now you're very familiar with the task at hand 5 0 0 72 16777215 120
2460 So again, the objective is simply to accumulate time... 5 0 0 72 16777215 127
2460 at this highly demanding percentage of FTP... 4 0 0 72 16777215 133
2460 where you can heap stress on your aerobic system... 4 0 0 72 16777215 138
2460 and prompt many of the training benefits... 4 0 0 72 16777215 143
2460 that come with long, slow distance work... 3 0 0 72 16777215 148
2460 as well as ones that only come with with working... 4 0 0 72 16777215 152
2460 at efforts which utilize a lot of your VO2 capabilities 4 0 0 72 16777215 157
2460 No denying it... 2 0 0 72 16777215 163
2460 working this hard spurs change... 3 0 0 72 16777215 166
2460 (given adequate recovery) 3 0 0 72 16777215 170
2460 so stay clear on the purpose of hanging in there 4 0 0 72 16777215 174
2640 As the fatigue rises... 3 0 0 72 16777215 0
2640 the discomfort ramps up a little more quickly 5 0 0 72 16777215 4
2640 You can see this in a couple different ways: 5 0 0 72 16777215 11
2640 1 - This already hurts, this is going to be a long interval 5 0 0 72 16777215 18
2640 or... 2 0 0 72 16777215 25
2640 2 - I'm already working hard... 3 0 0 72 16777215 29
2640 which means this interval has already... 4 0 0 72 16777215 33
2640 reached a level of demand... 3 0 0 72 16777215 38
2640 and PRODUCTIVITY... 3 0 0 72 16777215 42
2640 that was taking me a 1-2 minutes to achieve earlier 5 0 0 72 16777215 46
2640 So the earlier the discomfort ramps up... 4 0 0 72 16777215 53
2640 the sooner you're maximizing the stress on your aerobic system... 5 0 0 72 16777215 58
2640 and on the muscles feeding off the energy that system provides 5 0 0 72 16777215 64
2640 And in the process... 3 0 0 72 16777215 71
2640 you're actively teaching your mind to tolerate... 4 0 0 72 16777215 75
2640 higher and higher levels of discomfort... 4 0 0 72 16777215 80
2640 or let's just ditch the euphemism and call it what it is... 5 0 0 72 16777215 85
2640 pain... 2 0 0 72 16777215 91
2640 making you not only fitter and more capable... 4 0 0 72 16777215 94
2640 but tougher... 3 0 0 72 16777215 99
2640 which is at LEAST as important 4 0 0 72 16777215 103
2640 In that spirit... 3 0 0 72 16777215 109
2640 it's time to sidle up to the pain... 4 0 0 72 16777215 113
2640 and manage it unflinchingly for the next 30 seconds 5 0 0 72 16777215 118
2640 Pain's requisite, just is... 3 0 0 72 16777215 125
2640 but suffering isn't, that's a choice 4 0 0 72 16777215 129
2640 So why would anyone consciously choose to suffer? 4 0 0 72 16777215 136
2640 It hurts, yup... 2 0 0 72 16777215 142
2640 but does that have to be a bad thing? 3 0 0 72 16777215 145
2640 10 seconds at a time 3 0 0 72 16777215 150
2640 THIS pain is going to make you faster... 4 0 0 72 16777215 155
2640 10 seconds 2 0 0 72 16777215 161
2640 So again I ask you... 3 0 0 72 16777215 165
2640 10 seconds 2 0 0 72 16777215 170
2640 Is pain always a bad thing? 4 0 0 72 16777215 174
2820 Well done! 3 0 0 72 16777215 0
2820 Another 3-minute brute behind you 4 0 0 72 16777215 5
2820 Soak in the relief... 3 0 0 72 16777215 11
2820 temporary as it may be... 3 0 0 72 16777215 15
2820 and I'll come up with some more words of wisdom... 5 0 0 72 16777215 19
2820 to share with you in a couple minutes 4 0 0 72 16777215 25
2820 We've reached the halfway point in the workout... 5 0 0 72 16777215 150
2820 which also brings your running total... 5 0 0 72 16777215 156
2820 as high as 18 minutes 3 0 0 72 16777215 162
2820 That's 18 minutes of hard, depleting work... 5 0 0 72 16777215 167
2820 and perhaps already enough to constitute a solid workout 5 0 0 72 16777215 173
3000 But if you can productively handle some more... 5 0 0 72 16777215 0
3000 maybe you even REQUIRE some more... 4 0 0 72 16777215 6
3000 work performed well above your FTP... 3 0 0 72 16777215 11
3000 then it's time to start breaking these down... 4 0 0 72 16777215 15
3000 into single minutes of focus... 4 0 0 72 16777215 20
3000 where each minute is its own interval within an interval 5 0 0 72 16777215 25
3000 Roughly 30 more seconds in this first interval... 4 0 0 72 16777215 32
3000 (within an interval) 3 0 0 72 16777215 37
3000 and your first opportunity of three... 3 0 0 72 16777215 41
3000 to demonstrate utter control... 3 0 0 72 16777215 45
3000 a level of mastery only achievable through repetition... 5 0 0 72 16777215 49
3000 and willingness to work 3 0 0 72 16777215 55
3000 Next minute of mastery... 3 0 0 72 16777215 60
3000 and a couple options present themselves: 4 0 0 72 16777215 64
3000 Disassociate from the pain... 4 0 0 72 16777215 70
3000 or latch onto it and effectively own it 4 0 0 72 16777215 75
3000 And while I understand the motivation behind both.... 5 0 0 72 16777215 81
3000 I prefer the latter 3 0 0 72 16777215 87
3000 No one and nothing is going to hurt me... 4 0 0 72 16777215 92
3000 but me... 3 0 0 72 16777215 97
3000 at least in this narrow context 3 0 0 72 16777215 101
3000 So compartmentalize the burning fatigue... 4 0 0 72 16777215 106
3000 or recognize it as the work necessary to become faster 5 0 0 72 16777215 111
3000 30 seconds of the same options: 4 0 0 72 16777215 120
3000 Stuff it away... 3 0 0 72 16777215 125
3000 or focus on it 3 0 0 72 16777215 129
3000 Both can be quite effective... 4 0 0 72 16777215 134
3000 so choose whichever works better for you... 5 0 0 72 16777215 139
3000 and hang in there 3 0 0 72 16777215 145
3000 10 seconds at a time... 3 0 0 72 16777215 150
3000 an interval within an interval within an interval 4 0 0 72 16777215 154
3000 Next micro-interval, 10 seconds 4 0 0 72 16777215 160
3000 Fluid, steady power 2 0 0 72 16777215 166
3000 Final kick, pretty as ever 3 0 0 72 16777215 170
3000 and no less than 10 seconds 4 0 0 72 16777215 174
3180 Nicely done, another one bites the dust 5 0 0 72 16777215 0
3180 Spin off some fatigue, do a little soul searching... 5 0 0 72 16777215 7
3180 (more on that later) 3 0 0 72 16777215 13
3180 and we'll chat about a minute before this next one 5 0 0 72 16777215 17
3180 OK, with regards to your 'soul searching'... 5 0 0 72 16777215 120
3180 it's likely you go through a flurry of emotions... 4 0 0 72 16777215 126
3180 over the course of an interval... 3 0 0 72 16777215 131
3180 and over the course of each recovery valley 4 0 0 72 16777215 135
3180 High times, low times... 3 0 0 72 16777215 141
3180 but times are rarely lower than immediately after an interval 5 0 0 72 16777215 145
3180 Accordingly... 2 0 0 72 16777215 152
3180 try not to make decisions during these post-interval moments... 5 0 0 72 16777215 155
3180 and instead save them until right about now... 4 0 0 72 16777215 161
3180 when the next interval is so close... 4 0 0 72 16777215 166
3180 that only the truly cooked, fully spent riders will bail 5 0 0 72 16777215 171
3360 For those who are still in it... 3 0 0 72 16777215 0
3360 just take it a minute at a time... 4 0 0 72 16777215 4
3360 recognizing that line mentioned earlier... 4 0 0 72 16777215 9
3360 between productive fatigue and overload... 4 0 0 72 16777215 14
3360 and a silly ego play that does more harm than good 5 0 0 72 16777215 19
3360 Tough call, right? 3 0 0 72 16777215 26
3360 Trying to decide when to harden up... 4 0 0 72 16777215 31
3360 and when to wise up 3 0 0 72 16777215 36
3360 But experience is a wonderful and often callous teacher... 5 0 0 72 16777215 41
3360 that over time... 3 0 0 72 16777215 47
3360 will assist you in this decision-making process 5 0 0 72 16777215 51
3360 Still with me? 3 0 0 72 16777215 60
3360 Then focus on this next minute, nothing more 5 0 0 72 16777215 65
3360 Over the course of this minute... 3 0 0 72 16777215 72
3360 you're likely to recognize the signs... 4 0 0 72 16777215 76
3360 of muscular failure or energy depletion... 4 0 0 72 16777215 81
3360 and how they're far less tolerant... 4 0 0 72 16777215 86
3360 of additional high-intensity work... 4 0 0 72 16777215 91
3360 than your internal dialogue is 3 0 0 72 16777215 96
3360 Put more simply... 3 0 0 72 16777215 101
3360 there's a distinct difference between failing and quitting 5 0 0 72 16777215 105
3360 Failing kinda handles itself... 3 0 0 72 16777215 112
3360 and while I'm not recommending pushing yourself that far... 5 0 0 72 16777215 116
3360 (next 30 seconds) 3 0 0 72 16777215 122
3360 you'll know it should you encounter it 5 0 0 72 16777215 126
3360 Quitting, however... 3 0 0 72 16777215 133
3360 can be nearly as obvious... 3 0 0 72 16777215 137
3360 in the way conscious reasoning plays into matters 5 0 0 72 16777215 141
3360 (10 seconds) 2 0 0 72 16777215 150
3360 Some decisions are sensible... 4 0 0 72 16777215 154
3360 (10 seconds) 2 0 0 72 16777215 160
3360 some are motivated by fatigue and diminished willpower... 5 0 0 72 16777215 163
3360 (10 seconds!) 2 0 0 72 16777215 170
3360 but they're all consciously contemplated 4 0 0 72 16777215 174
3540 Done! 4 0 0 72 16777215 0
3540 Maybe for the moment... 3 0 0 72 16777215 6
3540 maybe for the day... 3 0 0 72 16777215 10
3540 which is what the preceding on-screen blather was about 5 0 0 72 16777215 15
3540 But more on 'quitting vs failing' in a few minutes... 5 0 0 72 16777215 23
3540 once the dull throb of deep muscular pain... 4 0 0 72 16777215 29
3540 and the fog of hypoxia has abated 4 0 0 72 16777215 34
3540 Time for some honesty 5 0 0 72 16777215 180
3540 If you've hung in there for every interval... 5 0 0 72 16777215 187
3540 or even MOST of the high-intensity efforts so far... 5 0 0 72 16777215 193
3540 you've accumulated somewhere around 24 minutes... 4 0 0 72 16777215 199
3540 of time at or near your maximum aerobic power 5 0 0 72 16777215 204
3540 That's a lot, no two ways about it 4 0 0 72 16777215 211
3540 Where you go from here... 3 0 0 72 16777215 217
3540 needs to be well informed 3 0 0 72 16777215 221
3540 The decision to move forward and accumulate even more stress... 5 0 0 72 16777215 226
3540 very much needs to be based on the knowledge... 4 0 0 72 16777215 232
3540 that not only can you handle the work... 4 0 0 72 16777215 237
3540 but that you can benefit from it... 4 0 0 72 16777215 242
3540 AND you won't require 4-5 days to rebound from it 5 0 0 72 16777215 247
3540 Forging blindly ahead because you're having a good day... 5 0 0 72 16777215 254
3540 sounds all good & fine in the moment... 4 0 0 72 16777215 260
3540 but it can make a distinctly negative impact... 4 0 0 72 16777215 265
3540 on subsequent training 3 0 0 72 16777215 270
3540 Not to mention... 3 0 0 72 16777215 275
3540 it can set the stage for injury... 4 0 0 72 16777215 279
3540 if this sort of volume is well beyond... 4 0 0 72 16777215 284
3540 the level to which you're currently accustomed 4 0 0 72 16777215 289
3540 So be smart! 3 0 0 72 16777215 295
3840 OK! You're still here... 4 0 0 72 16777215 0
3840 which means you aren't flying by the seat of your pants... 5 0 0 72 16777215 5
3840 but rather going the extra, necessary lengths... 4 0 0 72 16777215 11
3840 toward accumulating enough aerobic & muscular stress... 5 0 0 72 16777215 16
3840 to bring about further training adaptations... 4 0 0 72 16777215 22
3840 within a highly fit and exceptionally well-trained body 5 0 0 72 16777215 27
3840 You know what you've done... 4 0 0 72 16777215 34
3840 and you have a good idea of what you can probably do... 5 0 0 72 16777215 39
3840 and you've recovered well from similar high-volume workouts 5 0 0 72 16777215 45
3840 Basically, you're in pretty great shape 4 0 0 72 16777215 52
3840 Already through the potentially hairy first minute... 5 0 0 72 16777215 60
3840 that follows a relatively long recovery 4 0 0 72 16777215 66
3840 Congratulations 2 0 0 72 16777215 72
3840 As you work through this next one... 3 0 0 72 16777215 76
3840 harken back to intervals of yore... 3 0 0 72 16777215 80
3840 and recall your straightforward priorities: 4 0 0 72 16777215 84
3840 1 - Power on Target 3 0 0 72 16777215 90
3840 2 - Quick, controlled pedaling 3 0 0 72 16777215 95
3840 3 - Relaxed body, anchored hips 3 0 0 72 16777215 100
3840 4 - Deep, belly-driven breathing 3 0 0 72 16777215 105
3840 With that out of the way... 3 0 0 72 16777215 110
3840 but always on your mind... 4 0 0 72 16777215 114
3840 work through this next 30 seconds... 4 0 0 72 16777215 120
3840 without straying from any of your priorities 4 0 0 72 16777215 125
3840 Consider each additional minute... 4 0 0 72 16777215 131
3840 its own opportunity for improvement... 4 0 0 72 16777215 136
3840 as well as a minor victory each time one passes 5 0 0 72 16777215 141
3840 10 seconds at a time 2 0 0 72 16777215 150
3840 Sit-bones glued to your saddle? 4 0 0 72 16777215 154
3840 Next 10 seconds 2 0 0 72 16777215 160
3840 Maybe you've crept forward toward the nose 4 0 0 72 16777215 164
3840 10 seconds! 2 0 0 72 16777215 170
3840 Sit wherever helps you hold your power 4 0 0 72 16777215 174
4020 Well done! 4 0 0 72 16777215 0
4020 And the interval count climbs 4 0 0 72 16777215 6
4020 Spin off some heaviness... 3 0 0 72 16777215 12
4020 forward or backward... 3 0 0 72 16777215 16
4020 and take some time to stretch if it suits you 5 0 0 72 16777215 20
4020 While there are still 3 repeats on the horizon... 5 0 0 72 16777215 120
4020 there's no shame in pulling the plug... 4 0 0 72 16777215 126
4020 without completing all of them 3 0 0 72 16777215 131
4020 Again, a little overload can go a long way... 4 0 0 72 16777215 136
4020 and too much can cause an unnecessary training setback 4 0 0 72 16777215 141
4020 So be sensible and keep the bigger picture in mind... 5 0 0 72 16777215 147
4020 as you commit to each of the remaining intervals... 4 0 0 72 16777215 153
4020 one at a time 3 0 0 72 16777215 158
4020 Set your spin, anchor your hips... 4 0 0 72 16777215 163
4020 relax your upper body... 3 0 0 72 16777215 168
4020 and get those belly-breaths flowin' 4 0 0 72 16777215 172
4200 As you settle into this first minute... 4 0 0 72 16777215 0
4200 feel free to tune out if the incessant narration is distracting you 5 0 0 72 16777215 5
4200 But for those riders... 3 0 0 72 16777215 12
4200 who appreciate the informative distraction... 4 0 0 72 16777215 16
4200 let's talk a bit about aerobic capacity 4 0 0 72 16777215 21
4200 As the workload increases... 3 0 0 72 16777215 27
4200 so too does your fuel usage... 3 0 0 72 16777215 31
4200 whether it's fat or sugar 3 0 0 72 16777215 35
4200 The intensity of these repeats relies heavily on both sources... 5 0 0 72 16777215 40
4200 but the objective is to maximize your use of your fat stores... 5 0 0 72 16777215 46
4200 by stressing and improving your aerobic system 4 0 0 72 16777215 52
4200 This is achieved by forcing you to work... 4 0 0 72 16777215 58
4200 at a high level of oxygen uptake... 3 0 0 72 16777215 63
4200 for sustained, repeated durations... 3 0 0 72 16777215 68
4200 thereby accumulating a lot of time... 4 0 0 72 16777215 72
4200 pushing a lot of oxygen through your lungs, bloodstream and muscles 5 0 0 72 16777215 77
4200 By growing your aerobic capabilities... 4 0 0 72 16777215 84
4200 you achieve two key benefits: 3 0 0 72 16777215 89
4200 First, you can do a lot of work relying predominantly on fat 5 0 0 72 16777215 94
4200 This spares your sugar stores... 3 0 0 72 16777215 101
4200 and preserves this more precious fuel source... 4 0 0 72 16777215 105
4200 while keeping your more powerful muscle fibers fresher 5 0 0 72 16777215 110
4200 30 seconds of form and focus 4 0 0 72 16777215 120
4200 Second, your ability to process lactate grows... 4 0 0 72 16777215 126
4200 which means you can work hard... 4 0 0 72 16777215 131
4200 produce an excess of this anaerobic metabolic byproduct... 5 0 0 72 16777215 136
4200 and then process it as fuel via your bigger, badder aerobic system 5 0 0 72 16777215 142
4200 10 seconds at a time 2 0 0 72 16777215 150
4200 So one type of interval affects both metabolic pathways 4 0 0 72 16777215 154
4200 10 more seconds! 2 0 0 72 16777215 160
4200 This makes this type of work doubly productive 4 0 0 72 16777215 164
4200 Final 10 seconds! 2 0 0 72 16777215 170
4200 Push all the way through the final second 4 0 0 72 16777215 174
4380 Job done yet again! 8 0 0 72 16777215 0
4380 Spin through the pain... 4 0 0 72 16777215 10
4380 and help those heavy legs clear the junk 5 0 0 72 16777215 15
4380 Breathe deeply as you do... 4 0 0 72 16777215 22
4380 and discharge some of that excess CO2 4 0 0 72 16777215 27
4380 Only two efforts left in the workout... 5 0 0 72 16777215 120
4380 but completing both is NOT a forgone conclusion 4 0 0 72 16777215 126
4380 This is yet again an opportunity to exercise proper judgement... 5 0 0 72 16777215 132
4380 by honestly differentiating between productive stress... 4 0 0 72 16777215 138
4380 and an unruly ego 2 0 0 72 16777215 153
4380 (or just a basic desire to finish the job) 3 0 0 72 16777215 156
4380 Another interval means you know you can handle the work... 4 0 0 72 16777215 161
4380 and recover from it in a timely manner 4 0 0 72 16777215 166
4380 Quick legs, stable hips... 3 0 0 72 16777215 172
4380 full, steady breaths... 3 0 0 72 16777215 176
4560 and power on Target as promptly as possible 5 0 0 72 16777215 0
4560 Let's keep these last couple of intervals simple... 4 0 0 72 16777215 7
4560 and focus on maintaining form throughout each segment... 4 0 0 72 16777215 12
4560 starting with this first minute 3 0 0 72 16777215 17
4560 It's tempting to use fatigue as an excuse... 4 0 0 72 16777215 22
4560 to compromise form and start fighting your bike 5 0 0 72 16777215 27
4560 That won't fly here... 3 0 0 72 16777215 34
4560 nor should it be acceptable out on the road 4 0 0 72 16777215 38
4560 Fact of the matter is... 3 0 0 72 16777215 44
4560 the more tired you become... 3 0 0 72 16777215 48
4560 the more tightly you need to manage your form 5 0 0 72 16777215 52
4560 Another minute of riding smoothly & powerfully 4 0 0 72 16777215 60
4560 For one thing... 3 0 0 72 16777215 66
4560 riding with sloppy form increases your chance of injury... 5 0 0 72 16777215 70
4560 whether from garbage pedaling mechanics... 4 0 0 72 16777215 76
4560 or poor bike handling leading to crashes 4 0 0 72 16777215 81
4560 It's also a tremendous waste of energy... 4 0 0 72 16777215 87
4560 at a time when maximizing your dwindling energy supply... 5 0 0 72 16777215 92
4560 is especially crucial to your race outcome 4 0 0 72 16777215 98
4560 Besides, it just looks bad 3 0 0 72 16777215 104
4560 So hide the pain... 2 0 0 72 16777215 109
4560 hide the effort... 2 0 0 72 16777215 112
4560 hide the struggle 3 0 0 72 16777215 115
4560 30 seconds of riding so smoothly... 4 0 0 72 16777215 120
4560 that you barely look like you're working 4 0 0 72 16777215 125
4560 Actually try to fool others... 3 0 0 72 16777215 131
4560 with a cool, controlled exterior... 3 0 0 72 16777215 135
4560 and get inside their heads... 3 0 0 72 16777215 139
4560 to deal a well-timed psychological blow 5 0 0 72 16777215 143
4560 10 seconds of fluid pedaling 3 0 0 72 16777215 150
4560 10 seconds of smooth watts 3 0 0 72 16777215 160
4560 10 seconds of hiding the misery 3 0 0 72 16777215 170
4740 Well done! 4 0 0 72 16777215 0
4740 Make the most of your final recovery valley... 5 0 0 72 16777215 6
4740 and we'll check in one last time... 4 0 0 72 16777215 12
4740 in a couple minutes 3 0 0 72 16777215 17
4740 With only a single interval left... 5 0 0 72 16777215 120
4740 its' pretty unrealistic to appeal to reason... 4 0 0 72 16777215 126
4740 when the only thing between you... 3 0 0 72 16777215 131
4740 and a substantial training 'victory'... 3 0 0 72 16777215 135
4740 is a scant 3 minutes of effort 3 0 0 72 16777215 139
4740 What I'm saying is... 3 0 0 72 16777215 144
4740 if you've made it this far, you can make it all the way 5 0 0 72 16777215 148
4740 So you're locked in! 3 0 0 72 16777215 155
4740 No bailing now, no bailing mid-interval... 4 0 0 72 16777215 160
4740 and certainly no bailing during that final minute 4 0 0 72 16777215 165
4740 Spin quick, relax... 3 0 0 72 16777215 171
4740 and fully commit to this final effort of the day 4 0 0 72 16777215 175
4920 Same advice as last time... 3 0 0 72 16777215 1
4920 in that your list of priorities now includes... 4 0 0 72 16777215 5
4920 a slightly greater emphasis on staying relaxed... 4 0 0 72 16777215 10
4920 and riding smoothly... 3 0 0 72 16777215 15
4920 demonstrating top-notch form... 3 0 0 72 16777215 19
4920 in the face of the heaviest fatigue you'll face today 4 0 0 72 16777215 23
4920 30 seconds of focus at a time 4 0 0 72 16777215 30
4920 Dedicate them to keeping your Power smooth... 5 0 0 72 16777215 36
4920 with minimal variations over and under your Target 5 0 0 72 16777215 42
4920 If you typically waver 10 watts above... 4 0 0 72 16777215 49
4920 to 10 watts below... 3 0 0 72 16777215 54
4920 try to limit it to a narrower range of fluctuation... 4 0 0 72 16777215 58
4920 over the course of this next 30 seconds 4 0 0 72 16777215 63
4920 Often enough... 3 0 0 72 16777215 69
4920 staring at your Power output does the trick 4 0 0 72 16777215 73
4920 Sometimes it's a matter of kicking over the top... 4 0 0 72 16777215 79
4920 with the slightest bit of added effort 4 0 0 72 16777215 84
4920 Next 30 seconds... 3 0 0 72 16777215 90
4920 with even smoother watts... 3 0 0 72 16777215 94
4920 if you can manage it 3 0 0 72 16777215 98
4920 And even if you can't... 3 0 0 72 16777215 103
4920 it's almost always a productive distraction... 4 0 0 72 16777215 107
4920 from the mounting pain in your muscles 4 0 0 72 16777215 112
4920 Another 30 seconds... 3 0 0 72 16777215 120
4920 and greater focus on even steadier Power 4 0 0 72 16777215 124
4920 Make sure your grip on the bars is still loose... 4 0 0 72 16777215 130
4920 and your shoulders aren't bunching up around your ears 5 0 0 72 16777215 135
4920 A little bend in your elbows is also a good idea 4 0 0 72 16777215 142
4920 10 seconds of pretty pedaling 3 0 0 72 16777215 150
4920 10 seconds of actively forcing out the used air 4 0 0 72 16777215 160
4920 10 seconds to dwell on the satisfaction... 3 0 0 72 16777215 170
4920 that you're about to complete this workout! 4 0 0 72 16777215 174
5100 DONE! 3 0 0 72 16777215 0
5100 And whether you gutted out the entire 36 minutes... 5 0 0 72 16777215 5
5100 or suffered the occasional mid-interval break... 5 0 0 72 16777215 11
5100 or late start, early exit... 3 0 0 72 16777215 17
5100 it's safe to say you did a LOT of work... 4 0 0 72 16777215 21
5100 to arrive here at the end of a nearly impossible workout 5 0 0 72 16777215 26
5100 Congratulate yourself... 3 0 0 72 16777215 33
5100 strongly consider reassessing what promises to be an improved FTP... 5 0 0 72 16777215 37
5100 once you've recovered from this VO2max onslaught... 4 0 0 72 16777215 43
5100 and get on top of your post-workout nutrition... 4 0 0 72 16777215 48
5100 and I'll see you next time 4 0 0 72 16777215 53
[END COURSE TEXT]

[INTERVAL DATA]
0 5400 Workout
0 180 Endurance 1
180 300 Endurance 2
300 360 VO2 Max 1
420 480 VO2 Max 2
720 900 VO2 Max 3
1080 1260 VO2 Max 4
1440 1620 VO2 Max 5
1800 1980 VO2 Max 6
2280 2460 VO2 Max 7
2640 2820 VO2 Max 8
3000 3180 VO2 Max 9
3360 3540 VO2 Max 10
3840 4020 VO2 Max 11
4200 4380 VO2 Max 12
4560 4740 VO2 Max 13
4920 5100 VO2 Max 14
[END INTERVAL DATA]

[MODE DATA]
[END MODE DATA]

[LOOK09]

LOOK09, Если нужны какие то воркауты из ТР, пишите, я вам скину в текстовом виде. Сможете себе быстренько создать в zwofactory.com.
Я немного копнул их ВоркаутКреатор и забрал оттуда базу с воркаутами, там в таком виде примерно:

Показать то, что скрыто

[COURSE HEADER]
VERSION = 0
UNITS = ENGLISH
DESCRIPTION = Bago,95,136. Created by 1273.
FILE NAME = none
MINUTES FTP
[END COURSE HEADER]

[COURSE DATA]
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3 55
3 65
5 65
5 110
6 110
6 40
7 40
7 120
8 120
8 40
12 40
12 120
15 120
15 40
18 40
18 120
21 120
21 40
24 40
24 120
27 120
27 40
30 40
30 120
33 120
33 40
38 40
38 120
41 120
41 40
44 40
44 120
47 120
47 41
50 41
50 120
53 120
53 40
56 40
56 120
59 120
59 40
64 40
64 120
67 120
67 40
70 40
70 120
73 120
73 40
76 40
76 120
79 120
79 40
82 40
82 120
85 120
85 40
90 30
[END COURSE DATA]

[COURSE TEXT]
0 Coach Chad here... 4 0 0 72 16777215 5
0 welcoming you to Bago! 3 sets of VO2max intervals... 5 0 0 72 16777215 10
0 each consisting of 4 fairly short repeats... 4 0 0 72 16777215 16
0 and just enough recovery to keep things productive 5 0 0 72 16777215 21
0 While sure to be demanding... 3 0 0 72 16777215 28
0 the objective is to make it all the way through each interval 5 0 0 72 16777215 32
0 Should you reach a point where that's not possible... 5 0 0 72 16777215 39
0 we'll recommend some ways to tailor the workout... 5 0 0 72 16777215 45
0 to the level of freshness and motivation you possess today 5 0 0 72 16777215 51
0 More on that later 3 0 0 72 16777215 58
0 For now, spin quickly and lightly... 4 0 0 72 16777215 63
0 and we'll catch up momentarily 4 0 0 72 16777215 68
180 A couple short warming efforts ahead... 5 0 0 72 16777215 90
180 to prepare you more specifically for your workout 5 0 0 72 16777215 96
180 Try to keep your spin quick... 4 0 0 72 16777215 103
180 ideally above 100rpm... 3 0 0 72 16777215 108
180 as long as you aren't bouncing around on your saddle 5 0 0 72 16777215 112
300 Quick legs, relaxed body, stable hips... 5 0 0 72 16777215 0
300 and full, deep breaths that stem from your belly 5 0 0 72 16777215 6
360 A short, easy spin to clear your legs... 5 0 0 72 16777215 0
360 before you face a slightly more intense warming effort 5 0 0 72 16777215 6
360 Make sure your spin is light and quick... 5 0 0 72 16777215 45
360 and established before the interval begins 5 0 0 72 16777215 51
420 Again, quick legs, relaxed body... 4 0 0 72 16777215 0
420 and stable hips that are well anchored to the wings of your saddle 5 0 0 72 16777215 5
480 Alright, let's take a closer look at Bago 5 0 0 72 16777215 60
480 You'll spend as much as 36 minutes at 120% FTP... 5 0 0 72 16777215 67
480 assuming all goes well as you move through each set of repeats 5 0 0 72 16777215 73
480 You'll have just enough time between intervals... 5 0 0 72 16777215 80
480 to be capable of completing another VO2max repeat... 5 0 0 72 16777215 86
480 in a productive, effective manner 4 0 0 72 16777215 92
480 The goal is to work you hard... 4 0 0 72 16777215 98
480 rest you minimally... 3 0 0 72 16777215 103
480 and then work you hard again 4 0 0 72 16777215 107
480 This allows you to accumulate a lot of time... 4 0 0 72 16777215 113
480 at a highly productive level of riding stress... 5 0 0 72 16777215 118
480 that inspires a healthy amount of training adaptation... 5 0 0 72 16777215 124
480 assuming you allow your body the necessary recovery afterward 5 0 0 72 16777215 130
480 This is especially important... 4 0 0 72 16777215 137
480 when it comes to workouts as demanding as this one 5 0 0 72 16777215 142
480 You can only push yourself this hard... 4 0 0 72 16777215 149
480 once or twice a week, rarely more often... 5 0 0 72 16777215 154
480 and each workout absolutely must be followed... 5 0 0 72 16777215 160
480 with a period of rest and recovery 4 0 0 72 16777215 166
480 After all, it's during recovery... 4 0 0 72 16777215 172
480 that your body repairs the damage... 4 0 0 72 16777215 177
480 that your about to inflict in the minutes ahead 5 0 0 72 16777215 182
480 No need to sugarcoat things... 4 0 0 72 16777215 189
480 hard efforts like these are in fact abusive 5 0 0 72 16777215 194
480 But this is a productive form of abuse... 4 0 0 72 16777215 201
480 and one that's necessary... 3 0 0 72 16777215 206
480 when it comes to reaping hefty performance rewards 5 0 0 72 16777215 210
480 So get good with the idea of hurting yourself a bit... 5 0 0 72 16777215 217
480 in the interest of building a higher level of performance capability 5 0 0 72 16777215 223
480 Establish that quick, light spin... 4 0 0 72 16777215 230
480 preferably above 100rpm 3 0 0 72 16777215 235
720 Quick, fluid spin... 3 0 0 72 16777215 0
720 with a relaxed grip on your bars 4 0 0 72 16777215 4
720 Use this first interval... 3 0 0 72 16777215 10
720 so establish habits you'll carry throughout this workout 5 0 0 72 16777215 14
720 The first of which is a relaxed body 4 0 0 72 16777215 21
720 Keep your jaw loose, expression slack... 4 0 0 72 16777215 27
720 shoulders low and elbows soft 4 0 0 72 16777215 32
720 We already covered the light grip on your bars... 4 0 0 72 16777215 38
720 but see to it that you haven't already tightened your grasp 5 0 0 72 16777215 43
720 One minute in... 3 0 0 72 16777215 60
720 so let's next address your placement on the saddle 5 0 0 72 16777215 64
720 Ideally, you'll feel your sit-bones... 4 0 0 72 16777215 71
720 in firm, consistent contact with your saddle 4 0 0 72 16777215 76
720 This is an important point of contact with your bike... 5 0 0 72 16777215 82
720 and basically serves as the platform... 4 0 0 72 16777215 88
720 from which you'll generate power 4 0 0 72 16777215 93
720 And when you tip up and off this platform... 4 0 0 72 16777215 99
720 you introduce an unnecessary level of instability... 4 0 0 72 16777215 104
720 akin to standing on one leg instead of two 4 0 0 72 16777215 109
720 So anchor those sit-bones 3 0 0 72 16777215 115
720 Final minute and about the time... 4 0 0 72 16777215 120
720 most riders start watching the clock 4 0 0 72 16777215 125
720 No shame in that... 3 0 0 72 16777215 131
720 I don't know too many people who enjoy suffering... 4 0 0 72 16777215 135
720 no matter how much they claim to 4 0 0 72 16777215 140
720 I do, however, know a lot of athletes... 4 0 0 72 16777215 146
720 who tolerate pain exceptionally well... 4 0 0 72 16777215 151
720 and that's what each one of these final minutes is about... 5 0 0 72 16777215 156
720 Pain Tolerance 3 0 0 72 16777215 163
720 Well, that and performance improvement... 4 0 0 72 16777215 168
720 but one almost always goes with the other 4 0 0 72 16777215 174
900 And there you have it... 4 0 0 72 16777215 0
900 a successful foray into your first of many repeats 5 0 0 72 16777215 5
900 But was it everything it could have been? 5 0 0 72 16777215 12
900 It was if you managed to complete the interval... 5 0 0 72 16777215 19
900 without backpedal breaks... 3 0 0 72 16777215 25
900 without being forced out of the saddle... 4 0 0 72 16777215 29
900 without drastically reducing your cadence... 4 0 0 72 16777215 34
900 and without gradually sacrificing your form 5 0 0 72 16777215 39
900 Basically, if you feel you did it well... 5 0 0 72 16777215 46
900 you probably did, success achieved 4 0 0 72 16777215 52
900 But if the quality of your interval degraded... 4 0 0 72 16777215 58
900 with each passing minute... 3 0 0 72 16777215 63
900 in any of the ways mentioned... 3 0 0 72 16777215 67
900 and maybe other ways not mentioned... 4 0 0 72 16777215 71
900 something probably needs to change 4 0 0 72 16777215 76
900 Often enough, it's only a matter of thoroughly warming up... 5 0 0 72 16777215 82
900 which can take a small handful of intervals 5 0 0 72 16777215 88
900 If you think that's the case... 4 0 0 72 16777215 95
900 no need to tweak your Workout Intensity down 5 0 0 72 16777215 100
900 But if you're already deeply concerned... 4 0 0 72 16777215 107
900 about the volume of intervals ahead... 4 0 0 72 16777215 112
900 it's better to tone things down right now... 4 0 0 72 16777215 117
900 then to watch your workout... 4 0 0 72 16777215 122
900 and your ego... 3 0 0 72 16777215 127
900 fall apart over the early stages of a long workout 5 0 0 72 16777215 131
900 Consider a 10% decrease in watts... 4 0 0 72 16777215 138
900 for perhaps only this next interval 4 0 0 72 16777215 143
900 Afterward, you can decide... 3 0 0 72 16777215 149
900 if that was too much, made things a bit too manageable... 5 0 0 72 16777215 153
900 and adjust accordingly 3 0 0 72 16777215 159
900 But far better to be conservative for now 4 0 0 72 16777215 164
900 Time to pick your cadence back up! 5 0 0 72 16777215 170
1080 Round 2, ding ding 4 0 0 72 16777215 0
1080 Let's quickly revisit your key habits... 4 0 0 72 16777215 6
1080 face is relaxed, jaw is loose... 4 0 0 72 16777215 11
1080 shoulders are low and elbows are soft... 4 0 0 72 16777215 16
1080 grip is light and hands bear little weight... 4 0 0 72 16777215 21
1080 hips are anchored, sit-bones to saddle... 4 0 0 72 16777215 26
1080 and they're also "quiet"... 3 0 0 72 16777215 31
1080 not waffling side to side 3 0 0 72 16777215 35
1080 Breaths are drawn from the base of your lungs... 5 0 0 72 16777215 40
1080 also termed your "belly"... 3 0 0 72 16777215 46
1080 and outgoing air is actively cleared... 4 0 0 72 16777215 50
1080 meaning you don't just relax and let it seep out... 5 0 0 72 16777215 55
1080 but rather you give it a little push... 4 0 0 72 16777215 61
1080 with an active exhale each time 4 0 0 72 16777215 66
1080 First minute just slipped past, by the way! 5 0 0 72 16777215 72
1080 Back to these belly-breaths... 3 0 0 72 16777215 79
1080 The idea is to consciously engage your breathing muscles... 5 0 0 72 16777215 84
1080 particularly your diaphragm... 3 0 0 72 16777215 90
1080 often and frequently enough... 3 0 0 72 16777215 94
1080 that it becomes a less conscious action over time 4 0 0 72 16777215 98
1080 Basically, we're seeking to ingrain this habit... 4 0 0 72 16777215 104
1080 to a point where hard efforts... 3 0 0 72 16777215 109
1080 are automatically accompanied by this fuller breathing style 5 0 0 72 16777215 113
1080 Final minute! 2 0 0 72 16777215 120
1080 Time to manage your discomfort... 3 0 0 72 16777215 124
1080 and keep everything together... 3 0 0 72 16777215 128
1080 especially your Power 3 0 0 72 16777215 132
1080 It's the final minute of these intervals... 4 0 0 72 16777215 137
1080 any interval really... 3 0 0 72 16777215 142
1080 that matters the most 3 0 0 72 16777215 146
1080 This is commonly where the overload is achieved... 4 0 0 72 16777215 151
1080 so do your best to maximize its outcome... 4 0 0 72 16777215 156
1080 by keeping your power on Target... 4 0 0 72 16777215 161
1080 your cadence steady and quick... 4 0 0 72 16777215 166
1080 and your form of the highest quality... 3 0 0 72 16777215 171
1080 through the very last second 3 0 0 72 16777215 175
1260 Nicely done 4 0 0 72 16777215 0
1260 Take the rest of this minute to clear some fatigue... 5 0 0 72 16777215 6
1260 with legs that keep moving, backward or forward 5 0 0 72 16777215 12
1260 With two of these repeats in your legs... 4 0 0 72 16777215 60
1260 your decision to adjust the Workout Intensity is more informed 5 0 0 72 16777215 65
1260 Maybe you decreased it by 10% already... 4 0 0 72 16777215 72
1260 or maybe you're considering that decrease now 5 0 0 72 16777215 77
1260 In any case, there are a couple rules to abide: 5 0 0 72 16777215 84
1260 1 - No dropping the intensity below 110% FTP 5 0 0 72 16777215 91
1260 Anything below that means you're probably too fatigued... 5 0 0 72 16777215 98
1260 to make VO2max repeats effective 4 0 0 72 16777215 104
1260 And they're really not VO2max repeats... 4 0 0 72 16777215 110
1260 if you can't get anywhere near your VO2max power 5 0 0 72 16777215 115
1260 2 - Each interval needs to demonstrate high quality 5 0 0 72 16777215 122
1260 Workouts are never about "just getting through" them... 5 0 0 72 16777215 129
1260 rather they're about eking out every bit of producitivity possible 5 0 0 72 16777215 135
1260 So while you may struggle with the final minutes... 5 0 0 72 16777215 142
1260 or suffer dearly during the later intervals... 5 0 0 72 16777215 148
1260 your form, your Power, your cadence... 4 0 0 72 16777215 154
1260 won't give anything away 3 0 0 72 16777215 159
1260 Hide the work... 3 0 0 72 16777215 164
1260 hide the struggle... 3 0 0 72 16777215 168
1260 hide the pain 3 0 0 72 16777215 172
1440 Wind up that spin if you haven't already... 5 0 0 72 16777215 0
1440 and if you got caught off guard... 4 0 0 72 16777215 6
1440 let that be a lesson to ya 4 0 0 72 16777215 11
1440 Regardless of how mesmerizing my coaching advice gets... 5 0 0 72 16777215 17
1440 it's best to have your cadence set... 4 0 0 72 16777215 23
1440 10-20 seconds prior to the start of each interval 5 0 0 72 16777215 28
1440 Especially when they're high-power repeats... 4 0 0 72 16777215 35
1440 and ESPECIALLY if you're on a smart trainer in Erg mode 5 0 0 72 16777215 40
1440 Ideally, you're in the 95-105rpm ballpark... 5 0 0 72 16777215 47
1440 but if that's a little too quick for you... 4 0 0 72 16777215 53
1440 just keep your spin as quick as you can comfortably control 5 0 0 72 16777215 59
1440 First and often easiest minute is behind you... 5 0 0 72 16777215 66
1440 and it's already time to manage the second minute 5 0 0 72 16777215 72
1440 Typically, 3-minute repeats follow this pattern... 5 0 0 72 16777215 79
1440 first minute is about adjusting... 3 0 0 72 16777215 85
1440 and settling into the workload 4 0 0 72 16777215 89
1440 Second minute is where the discomfort rises... 4 0 0 72 16777215 95
1440 but remains reasonably manageable 4 0 0 72 16777215 100
1440 This is probably the best time... 4 0 0 72 16777215 106
1440 to run through your checklist of requirements 4 0 0 72 16777215 111
1440 Then... 2 0 0 72 16777215 117
1440 The third and final minute hits... 4 0 0 72 16777215 121
1440 and the focus shifts to damage control 4 0 0 72 16777215 126
1440 Maybe not quite this early in the workout... 5 0 0 72 16777215 132
1440 but it's never too early for this sort of effort to hurt 5 0 0 72 16777215 138
1440 This final minute... 3 0 0 72 16777215 145
1440 can then be broken into the final 30 seconds... 4 0 0 72 16777215 150
1440 where you survive for 10 seconds at a time 4 0 0 72 16777215 155
1440 10 more seconds, limit your focus 4 0 0 72 16777215 161
1440 Final 10 seconds... 2 0 0 72 16777215 170
1440 not a single second less 3 0 0 72 16777215 173
1620 Boom, 3 minutes of bliss has passed... 4 0 0 72 16777215 0
1620 with barely the opportunity to enjoy them 4 0 0 72 16777215 5
1620 Soak up the recovery... 3 0 0 72 16777215 11
1620 with legs that remain in motion, backward or forward 5 0 0 72 16777215 15
1620 And while it's alright to stop for a short while to stretch... 5 0 0 72 16777215 22
1620 try to save those breaks until your legs have cleared... 5 0 0 72 16777215 28
1620 which can take a minute or two... 4 0 0 72 16777215 34
1620 of light, consistent movement 3 0 0 72 16777215 39
1620 So actively flush the heaviness... 4 0 0 72 16777215 44
1620 stretch later if you feel the need... 4 0 0 72 16777215 49
1620 and we'll touch base in about a minute 4 0 0 72 16777215 54
1620 A minute left... 4 0 0 72 16777215 120
1620 before the final effort of this first set 4 0 0 72 16777215 125
1620 Prior to the start of the next one... 4 0 0 72 16777215 131
1620 quickly run through your list of priorities 4 0 0 72 16777215 136
1620 First, power stays as close to Target as possible 5 0 0 72 16777215 142
1620 Second, legs stay quick and in control 5 0 0 72 16777215 149
1620 Third, and tied to both higher priorities... 4 0 0 72 16777215 156
1620 your body stays relaxed with hips anchored to your saddle 5 0 0 72 16777215 161
1620 Finally... 2 0 0 72 16777215 168
1620 breaths are full and belly-driven 5 0 0 72 16777215 171
1800 Earlier, you might have noticed... 4 0 0 72 16777215 0
1800 that I said this first minute is 'often' the easiest 4 0 0 72 16777215 5
1800 Seems like this first minute would 'always' be the easiest, no? 5 0 0 72 16777215 11
1800 Surprisingly, that's most often the case... 4 0 0 72 16777215 18
1800 when the recoveries between intervals are shorter... 5 0 0 72 16777215 23
1800 and barely give you enough time to shed some burn 5 0 0 72 16777215 29
1800 In that case... 2 0 0 72 16777215 36
1800 your breathing and heart rate stay nicely elevated... 4 0 0 72 16777215 39
1800 and you don't have to ramp back up during this first minute... 5 0 0 72 16777215 44
1800 which explains the potential distress... 4 0 0 72 16777215 50
1800 you're facing right now 3 0 0 72 16777215 55
1800 But then the second minute arrives... 4 0 0 72 16777215 60
1800 and your lungs are gulping air... 3 0 0 72 16777215 65
1800 your heart rate is high and the blood's pumping forcefully... 5 0 0 72 16777215 69
1800 and you've settled into a breathing pattern... 4 0 0 72 16777215 75
1800 and probably a suitably fast... 3 0 0 72 16777215 80
1800 but not too-fast cadence 3 0 0 72 16777215 84
1800 All of which can make the second minute... 4 0 0 72 16777215 89
1800 a bit more tolerable than that first one 4 0 0 72 16777215 94
1800 At least in the earlier stages of a workout 4 0 0 72 16777215 100
1800 Regardless of which minute seems more manageable... 5 0 0 72 16777215 106
1800 it's always this upcoming final minute... 4 0 0 72 16777215 112
1800 that proves the most challenging... 3 0 0 72 16777215 117
1800 but also promises to be the most productive 4 0 0 72 16777215 121
1800 So as the nagging discomfort works toward its peak... 5 0 0 72 16777215 127
1800 remember that without fail it's this final minute... 4 0 0 72 16777215 133
1800 that begins to push old boundaries 4 0 0 72 16777215 138
1800 This is the very nature of overload... 4 0 0 72 16777215 144
1800 asking your body to do more than the last time 4 0 0 72 16777215 149
1800 Whether it's one more set than last week... 4 0 0 72 16777215 155
1800 one more interval than last workout... 4 0 0 72 16777215 160
1800 or even 10 more seconds than your last intervals... 5 0 0 72 16777215 165
1800 THIS is where improvement lays its roots 5 0 0 72 16777215 172
1980 Done! Keep moving... 4 0 0 72 16777215 0
1980 for at least a minute, preferably a couple... 5 0 0 72 16777215 5
1980 (even if that means backpedaling) 4 0 0 72 16777215 11
1980 and actively clear those saturated muscles 4 0 0 72 16777215 16
1980 Use your diaphragm to clear that CO2... 4 0 0 72 16777215 22
1980 and allow your breathing to gradually slow 4 0 0 72 16777215 27
1980 We'll talk shop in a few minutes 4 0 0 72 16777215 33
1980 About 90 seconds out from round 2... 5 0 0 72 16777215 210
1980 and time to start reestablishing your cadence... 5 0 0 72 16777215 216
1980 and reminding yourself of your priorities: 4 0 0 72 16777215 222
1980 On-Target power... 3 0 0 72 16777215 228
1980 reasonably quick legs... 3 0 0 72 16777215 232
1980 relaxed and stable body... 3 0 0 72 16777215 236
1980 and full, belly-driven breaths 3 0 0 72 16777215 240
1980 Beyond that... 2 0 0 72 16777215 245
1980 is mostly a matter of patiently ticking off intervals... 5 0 0 72 16777215 248
1980 with the intent of exceeding previous performances 5 0 0 72 16777215 254
1980 And while you may not have done Bago before... 5 0 0 72 16777215 261
1980 you've likely done something close enough in structure... 5 0 0 72 16777215 267
1980 to give you some idea of what's ambitious but realistic 5 0 0 72 16777215 273
1980 No need to go from 18 minutes of VO2max work... 5 0 0 72 16777215 280
1980 to 36 minutes of it... 3 0 0 72 16777215 286
1980 but adding 3-6 minutes... 3 0 0 72 16777215 290
1980 is realistic, safe and probably won't bury you 4 0 0 72 16777215 294
2280 And by 'bury you'... 3 0 0 72 16777215 0
2280 we're talking about recovery needs 4 0 0 72 16777215 4
2280 Ideally, training loads progress gradually 4 0 0 72 16777215 10
2280 But overdo it, and you might be too tired next time... 5 0 0 72 16777215 16
2280 to make a demanding workout as effective as it could be 5 0 0 72 16777215 22
2280 But you'll probably try... 3 0 0 72 16777215 29
2280 and end up piling more fatigue on top of your existing fatigue... 5 0 0 72 16777215 33
2280 and start to perpetuate a certain cycle 4 0 0 72 16777215 39
2280 This is a precarious situation... 3 0 0 72 16777215 45
2280 leading to lower quality workouts... 4 0 0 72 16777215 49
2280 reduced levels of training adaptation... 4 0 0 72 16777215 54
2280 and a generally discouraging scenario... 4 0 0 72 16777215 59
2280 that includes a lot of workouts with efforts... 4 0 0 72 16777215 64
2280 that feel like you're working extra hard... 4 0 0 72 16777215 69
2280 for less and less watts every week 4 0 0 72 16777215 74
2280 So while it may seem like bigger workouts yield bigger gains... 5 0 0 72 16777215 80
2280 there's a very finite line between what's productive... 5 0 0 72 16777215 86
2280 and what's detrimental to performance increases 5 0 0 72 16777215 92
2280 All of this is to say... 3 0 0 72 16777215 99
2280 don't progress things too quickly... 4 0 0 72 16777215 103
2280 and learn to recognize when you start to go backwards 5 0 0 72 16777215 108
2280 OK, time to really focus 3 0 0 72 16777215 115
2280 Final minute starting with 30 seconds of smooth Power 5 0 0 72 16777215 120
2280 Relax your stranglehold on the bars... 4 0 0 72 16777215 127
2280 and let your shoulders drop as you soften your elbows 5 0 0 72 16777215 132
2280 Keep those breaths based in your belly... 4 0 0 72 16777215 139
2280 and actively use your breathing muscles to clear the air 5 0 0 72 16777215 144
2280 10 seconds at a time 3 0 0 72 16777215 151
2280 Another 10 seconds of fluid pedaling... 4 0 0 72 16777215 160
2280 and steady, on-Target power 3 0 0 72 16777215 165
2280 Final 10 seconds... 3 0 0 72 16777215 170
2280 with no early exit 3 0 0 72 16777215 174
2460 Job done, take it easy... 4 0 0 72 16777215 0
2460 but keep those legs turning 4 0 0 72 16777215 5
2460 We'll chat again in a couple minutes 5 0 0 72 16777215 11
2460 By now you're very familiar with the task at hand 5 0 0 72 16777215 120
2460 So again, the objective is simply to accumulate time... 5 0 0 72 16777215 127
2460 at this highly demanding percentage of FTP... 4 0 0 72 16777215 133
2460 where you can heap stress on your aerobic system... 4 0 0 72 16777215 138
2460 and prompt many of the training benefits... 4 0 0 72 16777215 143
2460 that come with long, slow distance work... 3 0 0 72 16777215 148
2460 as well as ones that only come with with working... 4 0 0 72 16777215 152
2460 at efforts which utilize a lot of your VO2 capabilities 4 0 0 72 16777215 157
2460 No denying it... 2 0 0 72 16777215 163
2460 working this hard spurs change... 3 0 0 72 16777215 166
2460 (given adequate recovery) 3 0 0 72 16777215 170
2460 so stay clear on the purpose of hanging in there 4 0 0 72 16777215 174
2640 As the fatigue rises... 3 0 0 72 16777215 0
2640 the discomfort ramps up a little more quickly 5 0 0 72 16777215 4
2640 You can see this in a couple different ways: 5 0 0 72 16777215 11
2640 1 - This already hurts, this is going to be a long interval 5 0 0 72 16777215 18
2640 or... 2 0 0 72 16777215 25
2640 2 - I'm already working hard... 3 0 0 72 16777215 29
2640 which means this interval has already... 4 0 0 72 16777215 33
2640 reached a level of demand... 3 0 0 72 16777215 38
2640 and PRODUCTIVITY... 3 0 0 72 16777215 42
2640 that was taking me a 1-2 minutes to achieve earlier 5 0 0 72 16777215 46
2640 So the earlier the discomfort ramps up... 4 0 0 72 16777215 53
2640 the sooner you're maximizing the stress on your aerobic system... 5 0 0 72 16777215 58
2640 and on the muscles feeding off the energy that system provides 5 0 0 72 16777215 64
2640 And in the process... 3 0 0 72 16777215 71
2640 you're actively teaching your mind to tolerate... 4 0 0 72 16777215 75
2640 higher and higher levels of discomfort... 4 0 0 72 16777215 80
2640 or let's just ditch the euphemism and call it what it is... 5 0 0 72 16777215 85
2640 pain... 2 0 0 72 16777215 91
2640 making you not only fitter and more capable... 4 0 0 72 16777215 94
2640 but tougher... 3 0 0 72 16777215 99
2640 which is at LEAST as important 4 0 0 72 16777215 103
2640 In that spirit... 3 0 0 72 16777215 109
2640 it's time to sidle up to the pain... 4 0 0 72 16777215 113
2640 and manage it unflinchingly for the next 30 seconds 5 0 0 72 16777215 118
2640 Pain's requisite, just is... 3 0 0 72 16777215 125
2640 but suffering isn't, that's a choice 4 0 0 72 16777215 129
2640 So why would anyone consciously choose to suffer? 4 0 0 72 16777215 136
2640 It hurts, yup... 2 0 0 72 16777215 142
2640 but does that have to be a bad thing? 3 0 0 72 16777215 145
2640 10 seconds at a time 3 0 0 72 16777215 150
2640 THIS pain is going to make you faster... 4 0 0 72 16777215 155
2640 10 seconds 2 0 0 72 16777215 161
2640 So again I ask you... 3 0 0 72 16777215 165
2640 10 seconds 2 0 0 72 16777215 170
2640 Is pain always a bad thing? 4 0 0 72 16777215 174
2820 Well done! 3 0 0 72 16777215 0
2820 Another 3-minute brute behind you 4 0 0 72 16777215 5
2820 Soak in the relief... 3 0 0 72 16777215 11
2820 temporary as it may be... 3 0 0 72 16777215 15
2820 and I'll come up with some more words of wisdom... 5 0 0 72 16777215 19
2820 to share with you in a couple minutes 4 0 0 72 16777215 25
2820 We've reached the halfway point in the workout... 5 0 0 72 16777215 150
2820 which also brings your running total... 5 0 0 72 16777215 156
2820 as high as 18 minutes 3 0 0 72 16777215 162
2820 That's 18 minutes of hard, depleting work... 5 0 0 72 16777215 167
2820 and perhaps already enough to constitute a solid workout 5 0 0 72 16777215 173
3000 But if you can productively handle some more... 5 0 0 72 16777215 0
3000 maybe you even REQUIRE some more... 4 0 0 72 16777215 6
3000 work performed well above your FTP... 3 0 0 72 16777215 11
3000 then it's time to start breaking these down... 4 0 0 72 16777215 15
3000 into single minutes of focus... 4 0 0 72 16777215 20
3000 where each minute is its own interval within an interval 5 0 0 72 16777215 25
3000 Roughly 30 more seconds in this first interval... 4 0 0 72 16777215 32
3000 (within an interval) 3 0 0 72 16777215 37
3000 and your first opportunity of three... 3 0 0 72 16777215 41
3000 to demonstrate utter control... 3 0 0 72 16777215 45
3000 a level of mastery only achievable through repetition... 5 0 0 72 16777215 49
3000 and willingness to work 3 0 0 72 16777215 55
3000 Next minute of mastery... 3 0 0 72 16777215 60
3000 and a couple options present themselves: 4 0 0 72 16777215 64
3000 Disassociate from the pain... 4 0 0 72 16777215 70
3000 or latch onto it and effectively own it 4 0 0 72 16777215 75
3000 And while I understand the motivation behind both.... 5 0 0 72 16777215 81
3000 I prefer the latter 3 0 0 72 16777215 87
3000 No one and nothing is going to hurt me... 4 0 0 72 16777215 92
3000 but me... 3 0 0 72 16777215 97
3000 at least in this narrow context 3 0 0 72 16777215 101
3000 So compartmentalize the burning fatigue... 4 0 0 72 16777215 106
3000 or recognize it as the work necessary to become faster 5 0 0 72 16777215 111
3000 30 seconds of the same options: 4 0 0 72 16777215 120
3000 Stuff it away... 3 0 0 72 16777215 125
3000 or focus on it 3 0 0 72 16777215 129
3000 Both can be quite effective... 4 0 0 72 16777215 134
3000 so choose whichever works better for you... 5 0 0 72 16777215 139
3000 and hang in there 3 0 0 72 16777215 145
3000 10 seconds at a time... 3 0 0 72 16777215 150
3000 an interval within an interval within an interval 4 0 0 72 16777215 154
3000 Next micro-interval, 10 seconds 4 0 0 72 16777215 160
3000 Fluid, steady power 2 0 0 72 16777215 166
3000 Final kick, pretty as ever 3 0 0 72 16777215 170
3000 and no less than 10 seconds 4 0 0 72 16777215 174
3180 Nicely done, another one bites the dust 5 0 0 72 16777215 0
3180 Spin off some fatigue, do a little soul searching... 5 0 0 72 16777215 7
3180 (more on that later) 3 0 0 72 16777215 13
3180 and we'll chat about a minute before this next one 5 0 0 72 16777215 17
3180 OK, with regards to your 'soul searching'... 5 0 0 72 16777215 120
3180 it's likely you go through a flurry of emotions... 4 0 0 72 16777215 126
3180 over the course of an interval... 3 0 0 72 16777215 131
3180 and over the course of each recovery valley 4 0 0 72 16777215 135
3180 High times, low times... 3 0 0 72 16777215 141
3180 but times are rarely lower than immediately after an interval 5 0 0 72 16777215 145
3180 Accordingly... 2 0 0 72 16777215 152
3180 try not to make decisions during these post-interval moments... 5 0 0 72 16777215 155
3180 and instead save them until right about now... 4 0 0 72 16777215 161
3180 when the next interval is so close... 4 0 0 72 16777215 166
3180 that only the truly cooked, fully spent riders will bail 5 0 0 72 16777215 171
3360 For those who are still in it... 3 0 0 72 16777215 0
3360 just take it a minute at a time... 4 0 0 72 16777215 4
3360 recognizing that line mentioned earlier... 4 0 0 72 16777215 9
3360 between productive fatigue and overload... 4 0 0 72 16777215 14
3360 and a silly ego play that does more harm than good 5 0 0 72 16777215 19
3360 Tough call, right? 3 0 0 72 16777215 26
3360 Trying to decide when to harden up... 4 0 0 72 16777215 31
3360 and when to wise up 3 0 0 72 16777215 36
3360 But experience is a wonderful and often callous teacher... 5 0 0 72 16777215 41
3360 that over time... 3 0 0 72 16777215 47
3360 will assist you in this decision-making process 5 0 0 72 16777215 51
3360 Still with me? 3 0 0 72 16777215 60
3360 Then focus on this next minute, nothing more 5 0 0 72 16777215 65
3360 Over the course of this minute... 3 0 0 72 16777215 72
3360 you're likely to recognize the signs... 4 0 0 72 16777215 76
3360 of muscular failure or energy depletion... 4 0 0 72 16777215 81
3360 and how they're far less tolerant... 4 0 0 72 16777215 86
3360 of additional high-intensity work... 4 0 0 72 16777215 91
3360 than your internal dialogue is 3 0 0 72 16777215 96
3360 Put more simply... 3 0 0 72 16777215 101
3360 there's a distinct difference between failing and quitting 5 0 0 72 16777215 105
3360 Failing kinda handles itself... 3 0 0 72 16777215 112
3360 and while I'm not recommending pushing yourself that far... 5 0 0 72 16777215 116
3360 (next 30 seconds) 3 0 0 72 16777215 122
3360 you'll know it should you encounter it 5 0 0 72 16777215 126
3360 Quitting, however... 3 0 0 72 16777215 133
3360 can be nearly as obvious... 3 0 0 72 16777215 137
3360 in the way conscious reasoning plays into matters 5 0 0 72 16777215 141
3360 (10 seconds) 2 0 0 72 16777215 150
3360 Some decisions are sensible... 4 0 0 72 16777215 154
3360 (10 seconds) 2 0 0 72 16777215 160
3360 some are motivated by fatigue and diminished willpower... 5 0 0 72 16777215 163
3360 (10 seconds!) 2 0 0 72 16777215 170
3360 but they're all consciously contemplated 4 0 0 72 16777215 174
3540 Done! 4 0 0 72 16777215 0
3540 Maybe for the moment... 3 0 0 72 16777215 6
3540 maybe for the day... 3 0 0 72 16777215 10
3540 which is what the preceding on-screen blather was about 5 0 0 72 16777215 15
3540 But more on 'quitting vs failing' in a few minutes... 5 0 0 72 16777215 23
3540 once the dull throb of deep muscular pain... 4 0 0 72 16777215 29
3540 and the fog of hypoxia has abated 4 0 0 72 16777215 34
3540 Time for some honesty 5 0 0 72 16777215 180
3540 If you've hung in there for every interval... 5 0 0 72 16777215 187
3540 or even MOST of the high-intensity efforts so far... 5 0 0 72 16777215 193
3540 you've accumulated somewhere around 24 minutes... 4 0 0 72 16777215 199
3540 of time at or near your maximum aerobic power 5 0 0 72 16777215 204
3540 That's a lot, no two ways about it 4 0 0 72 16777215 211
3540 Where you go from here... 3 0 0 72 16777215 217
3540 needs to be well informed 3 0 0 72 16777215 221
3540 The decision to move forward and accumulate even more stress... 5 0 0 72 16777215 226
3540 very much needs to be based on the knowledge... 4 0 0 72 16777215 232
3540 that not only can you handle the work... 4 0 0 72 16777215 237
3540 but that you can benefit from it... 4 0 0 72 16777215 242
3540 AND you won't require 4-5 days to rebound from it 5 0 0 72 16777215 247
3540 Forging blindly ahead because you're having a good day... 5 0 0 72 16777215 254
3540 sounds all good & fine in the moment... 4 0 0 72 16777215 260
3540 but it can make a distinctly negative impact... 4 0 0 72 16777215 265
3540 on subsequent training 3 0 0 72 16777215 270
3540 Not to mention... 3 0 0 72 16777215 275
3540 it can set the stage for injury... 4 0 0 72 16777215 279
3540 if this sort of volume is well beyond... 4 0 0 72 16777215 284
3540 the level to which you're currently accustomed 4 0 0 72 16777215 289
3540 So be smart! 3 0 0 72 16777215 295
3840 OK! You're still here... 4 0 0 72 16777215 0
3840 which means you aren't flying by the seat of your pants... 5 0 0 72 16777215 5
3840 but rather going the extra, necessary lengths... 4 0 0 72 16777215 11
3840 toward accumulating enough aerobic & muscular stress... 5 0 0 72 16777215 16
3840 to bring about further training adaptations... 4 0 0 72 16777215 22
3840 within a highly fit and exceptionally well-trained body 5 0 0 72 16777215 27
3840 You know what you've done... 4 0 0 72 16777215 34
3840 and you have a good idea of what you can probably do... 5 0 0 72 16777215 39
3840 and you've recovered well from similar high-volume workouts 5 0 0 72 16777215 45
3840 Basically, you're in pretty great shape 4 0 0 72 16777215 52
3840 Already through the potentially hairy first minute... 5 0 0 72 16777215 60
3840 that follows a relatively long recovery 4 0 0 72 16777215 66
3840 Congratulations 2 0 0 72 16777215 72
3840 As you work through this next one... 3 0 0 72 16777215 76
3840 harken back to intervals of yore... 3 0 0 72 16777215 80
3840 and recall your straightforward priorities: 4 0 0 72 16777215 84
3840 1 - Power on Target 3 0 0 72 16777215 90
3840 2 - Quick, controlled pedaling 3 0 0 72 16777215 95
3840 3 - Relaxed body, anchored hips 3 0 0 72 16777215 100
3840 4 - Deep, belly-driven breathing 3 0 0 72 16777215 105
3840 With that out of the way... 3 0 0 72 16777215 110
3840 but always on your mind... 4 0 0 72 16777215 114
3840 work through this next 30 seconds... 4 0 0 72 16777215 120
3840 without straying from any of your priorities 4 0 0 72 16777215 125
3840 Consider each additional minute... 4 0 0 72 16777215 131
3840 its own opportunity for improvement... 4 0 0 72 16777215 136
3840 as well as a minor victory each time one passes 5 0 0 72 16777215 141
3840 10 seconds at a time 2 0 0 72 16777215 150
3840 Sit-bones glued to your saddle? 4 0 0 72 16777215 154
3840 Next 10 seconds 2 0 0 72 16777215 160
3840 Maybe you've crept forward toward the nose 4 0 0 72 16777215 164
3840 10 seconds! 2 0 0 72 16777215 170
3840 Sit wherever helps you hold your power 4 0 0 72 16777215 174
4020 Well done! 4 0 0 72 16777215 0
4020 And the interval count climbs 4 0 0 72 16777215 6
4020 Spin off some heaviness... 3 0 0 72 16777215 12
4020 forward or backward... 3 0 0 72 16777215 16
4020 and take some time to stretch if it suits you 5 0 0 72 16777215 20
4020 While there are still 3 repeats on the horizon... 5 0 0 72 16777215 120
4020 there's no shame in pulling the plug... 4 0 0 72 16777215 126
4020 without completing all of them 3 0 0 72 16777215 131
4020 Again, a little overload can go a long way... 4 0 0 72 16777215 136
4020 and too much can cause an unnecessary training setback 4 0 0 72 16777215 141
4020 So be sensible and keep the bigger picture in mind... 5 0 0 72 16777215 147
4020 as you commit to each of the remaining intervals... 4 0 0 72 16777215 153
4020 one at a time 3 0 0 72 16777215 158
4020 Set your spin, anchor your hips... 4 0 0 72 16777215 163
4020 relax your upper body... 3 0 0 72 16777215 168
4020 and get those belly-breaths flowin' 4 0 0 72 16777215 172
4200 As you settle into this first minute... 4 0 0 72 16777215 0
4200 feel free to tune out if the incessant narration is distracting you 5 0 0 72 16777215 5
4200 But for those riders... 3 0 0 72 16777215 12
4200 who appreciate the informative distraction... 4 0 0 72 16777215 16
4200 let's talk a bit about aerobic capacity 4 0 0 72 16777215 21
4200 As the workload increases... 3 0 0 72 16777215 27
4200 so too does your fuel usage... 3 0 0 72 16777215 31
4200 whether it's fat or sugar 3 0 0 72 16777215 35
4200 The intensity of these repeats relies heavily on both sources... 5 0 0 72 16777215 40
4200 but the objective is to maximize your use of your fat stores... 5 0 0 72 16777215 46
4200 by stressing and improving your aerobic system 4 0 0 72 16777215 52
4200 This is achieved by forcing you to work... 4 0 0 72 16777215 58
4200 at a high level of oxygen uptake... 3 0 0 72 16777215 63
4200 for sustained, repeated durations... 3 0 0 72 16777215 68
4200 thereby accumulating a lot of time... 4 0 0 72 16777215 72
4200 pushing a lot of oxygen through your lungs, bloodstream and muscles 5 0 0 72 16777215 77
4200 By growing your aerobic capabilities... 4 0 0 72 16777215 84
4200 you achieve two key benefits: 3 0 0 72 16777215 89
4200 First, you can do a lot of work relying predominantly on fat 5 0 0 72 16777215 94
4200 This spares your sugar stores... 3 0 0 72 16777215 101
4200 and preserves this more precious fuel source... 4 0 0 72 16777215 105
4200 while keeping your more powerful muscle fibers fresher 5 0 0 72 16777215 110
4200 30 seconds of form and focus 4 0 0 72 16777215 120
4200 Second, your ability to process lactate grows... 4 0 0 72 16777215 126
4200 which means you can work hard... 4 0 0 72 16777215 131
4200 produce an excess of this anaerobic metabolic byproduct... 5 0 0 72 16777215 136
4200 and then process it as fuel via your bigger, badder aerobic system 5 0 0 72 16777215 142
4200 10 seconds at a time 2 0 0 72 16777215 150
4200 So one type of interval affects both metabolic pathways 4 0 0 72 16777215 154
4200 10 more seconds! 2 0 0 72 16777215 160
4200 This makes this type of work doubly productive 4 0 0 72 16777215 164
4200 Final 10 seconds! 2 0 0 72 16777215 170
4200 Push all the way through the final second 4 0 0 72 16777215 174
4380 Job done yet again! 8 0 0 72 16777215 0
4380 Spin through the pain... 4 0 0 72 16777215 10
4380 and help those heavy legs clear the junk 5 0 0 72 16777215 15
4380 Breathe deeply as you do... 4 0 0 72 16777215 22
4380 and discharge some of that excess CO2 4 0 0 72 16777215 27
4380 Only two efforts left in the workout... 5 0 0 72 16777215 120
4380 but completing both is NOT a forgone conclusion 4 0 0 72 16777215 126
4380 This is yet again an opportunity to exercise proper judgement... 5 0 0 72 16777215 132
4380 by honestly differentiating between productive stress... 4 0 0 72 16777215 138
4380 and an unruly ego 2 0 0 72 16777215 153
4380 (or just a basic desire to finish the job) 3 0 0 72 16777215 156
4380 Another interval means you know you can handle the work... 4 0 0 72 16777215 161
4380 and recover from it in a timely manner 4 0 0 72 16777215 166
4380 Quick legs, stable hips... 3 0 0 72 16777215 172
4380 full, steady breaths... 3 0 0 72 16777215 176
4560 and power on Target as promptly as possible 5 0 0 72 16777215 0
4560 Let's keep these last couple of intervals simple... 4 0 0 72 16777215 7
4560 and focus on maintaining form throughout each segment... 4 0 0 72 16777215 12
4560 starting with this first minute 3 0 0 72 16777215 17
4560 It's tempting to use fatigue as an excuse... 4 0 0 72 16777215 22
4560 to compromise form and start fighting your bike 5 0 0 72 16777215 27
4560 That won't fly here... 3 0 0 72 16777215 34
4560 nor should it be acceptable out on the road 4 0 0 72 16777215 38
4560 Fact of the matter is... 3 0 0 72 16777215 44
4560 the more tired you become... 3 0 0 72 16777215 48
4560 the more tightly you need to manage your form 5 0 0 72 16777215 52
4560 Another minute of riding smoothly & powerfully 4 0 0 72 16777215 60
4560 For one thing... 3 0 0 72 16777215 66
4560 riding with sloppy form increases your chance of injury... 5 0 0 72 16777215 70
4560 whether from garbage pedaling mechanics... 4 0 0 72 16777215 76
4560 or poor bike handling leading to crashes 4 0 0 72 16777215 81
4560 It's also a tremendous waste of energy... 4 0 0 72 16777215 87
4560 at a time when maximizing your dwindling energy supply... 5 0 0 72 16777215 92
4560 is especially crucial to your race outcome 4 0 0 72 16777215 98
4560 Besides, it just looks bad 3 0 0 72 16777215 104
4560 So hide the pain... 2 0 0 72 16777215 109
4560 hide the effort... 2 0 0 72 16777215 112
4560 hide the struggle 3 0 0 72 16777215 115
4560 30 seconds of riding so smoothly... 4 0 0 72 16777215 120
4560 that you barely look like you're working 4 0 0 72 16777215 125
4560 Actually try to fool others... 3 0 0 72 16777215 131
4560 with a cool, controlled exterior... 3 0 0 72 16777215 135
4560 and get inside their heads... 3 0 0 72 16777215 139
4560 to deal a well-timed psychological blow 5 0 0 72 16777215 143
4560 10 seconds of fluid pedaling 3 0 0 72 16777215 150
4560 10 seconds of smooth watts 3 0 0 72 16777215 160
4560 10 seconds of hiding the misery 3 0 0 72 16777215 170
4740 Well done! 4 0 0 72 16777215 0
4740 Make the most of your final recovery valley... 5 0 0 72 16777215 6
4740 and we'll check in one last time... 4 0 0 72 16777215 12
4740 in a couple minutes 3 0 0 72 16777215 17
4740 With only a single interval left... 5 0 0 72 16777215 120
4740 its' pretty unrealistic to appeal to reason... 4 0 0 72 16777215 126
4740 when the only thing between you... 3 0 0 72 16777215 131
4740 and a substantial training 'victory'... 3 0 0 72 16777215 135
4740 is a scant 3 minutes of effort 3 0 0 72 16777215 139
4740 What I'm saying is... 3 0 0 72 16777215 144
4740 if you've made it this far, you can make it all the way 5 0 0 72 16777215 148
4740 So you're locked in! 3 0 0 72 16777215 155
4740 No bailing now, no bailing mid-interval... 4 0 0 72 16777215 160
4740 and certainly no bailing during that final minute 4 0 0 72 16777215 165
4740 Spin quick, relax... 3 0 0 72 16777215 171
4740 and fully commit to this final effort of the day 4 0 0 72 16777215 175
4920 Same advice as last time... 3 0 0 72 16777215 1
4920 in that your list of priorities now includes... 4 0 0 72 16777215 5
4920 a slightly greater emphasis on staying relaxed... 4 0 0 72 16777215 10
4920 and riding smoothly... 3 0 0 72 16777215 15
4920 demonstrating top-notch form... 3 0 0 72 16777215 19
4920 in the face of the heaviest fatigue you'll face today 4 0 0 72 16777215 23
4920 30 seconds of focus at a time 4 0 0 72 16777215 30
4920 Dedicate them to keeping your Power smooth... 5 0 0 72 16777215 36
4920 with minimal variations over and under your Target 5 0 0 72 16777215 42
4920 If you typically waver 10 watts above... 4 0 0 72 16777215 49
4920 to 10 watts below... 3 0 0 72 16777215 54
4920 try to limit it to a narrower range of fluctuation... 4 0 0 72 16777215 58
4920 over the course of this next 30 seconds 4 0 0 72 16777215 63
4920 Often enough... 3 0 0 72 16777215 69
4920 staring at your Power output does the trick 4 0 0 72 16777215 73
4920 Sometimes it's a matter of kicking over the top... 4 0 0 72 16777215 79
4920 with the slightest bit of added effort 4 0 0 72 16777215 84
4920 Next 30 seconds... 3 0 0 72 16777215 90
4920 with even smoother watts... 3 0 0 72 16777215 94
4920 if you can manage it 3 0 0 72 16777215 98
4920 And even if you can't... 3 0 0 72 16777215 103
4920 it's almost always a productive distraction... 4 0 0 72 16777215 107
4920 from the mounting pain in your muscles 4 0 0 72 16777215 112
4920 Another 30 seconds... 3 0 0 72 16777215 120
4920 and greater focus on even steadier Power 4 0 0 72 16777215 124
4920 Make sure your grip on the bars is still loose... 4 0 0 72 16777215 130
4920 and your shoulders aren't bunching up around your ears 5 0 0 72 16777215 135
4920 A little bend in your elbows is also a good idea 4 0 0 72 16777215 142
4920 10 seconds of pretty pedaling 3 0 0 72 16777215 150
4920 10 seconds of actively forcing out the used air 4 0 0 72 16777215 160
4920 10 seconds to dwell on the satisfaction... 3 0 0 72 16777215 170
4920 that you're about to complete this workout! 4 0 0 72 16777215 174
5100 DONE! 3 0 0 72 16777215 0
5100 And whether you gutted out the entire 36 minutes... 5 0 0 72 16777215 5
5100 or suffered the occasional mid-interval break... 5 0 0 72 16777215 11
5100 or late start, early exit... 3 0 0 72 16777215 17
5100 it's safe to say you did a LOT of work... 4 0 0 72 16777215 21
5100 to arrive here at the end of a nearly impossible workout 5 0 0 72 16777215 26
5100 Congratulate yourself... 3 0 0 72 16777215 33
5100 strongly consider reassessing what promises to be an improved FTP... 5 0 0 72 16777215 37
5100 once you've recovered from this VO2max onslaught... 4 0 0 72 16777215 43
5100 and get on top of your post-workout nutrition... 4 0 0 72 16777215 48
5100 and I'll see you next time 4 0 0 72 16777215 53
[END COURSE TEXT]

[INTERVAL DATA]
0 5400 Workout
0 180 Endurance 1
180 300 Endurance 2
300 360 VO2 Max 1
420 480 VO2 Max 2
720 900 VO2 Max 3
1080 1260 VO2 Max 4
1440 1620 VO2 Max 5
1800 1980 VO2 Max 6
2280 2460 VO2 Max 7
2640 2820 VO2 Max 8
3000 3180 VO2 Max 9
3360 3540 VO2 Max 10
3840 4020 VO2 Max 11
4200 4380 VO2 Max 12
4560 4740 VO2 Max 13
4920 5100 VO2 Max 14
[END INTERVAL DATA]

[MODE DATA]
[END MODE DATA]

TP это TrainerRoad или TrainingPeaks?)

В идеале мне бы план треинерроадовский загрузить в 520 гармян и тренить этот план на трассе

[freepk]

LOOK09, тема же про ТрейнерРоад
Планов их у меня нет скачанных, но по идее ничего не стоит скачать зарегавшись на месяц или взяв у знакомых логин.

[LOOK09]

LOOK09, тема же про ТрейнерРоад
Планов их у меня нет скачанных, но по идее ничего не стоит скачать зарегавшись на месяц или взяв у знакомых логин.

Скачать та не проблема, главное найти человека со схожим FTP, а вот как его потом воспроизвести...вот тут надо что-то придумать)

[freepk]

LOOK09, зачем вам человек со схожим ФТП, все воркауты в процентах от ФТП.

[Инди]

мне бы план треинерроадовский загрузить в 520 гармян

кстати я тут обнаружил, что в гармине вполне рабочие и удобные инструменты, чтобы создавать себе план и его придерживаться (с)
программируешь себе интервалы через веб-версию, расставляешь на нужные даты в календаре, потом синхронизируешь мобильное приложение с гармином и вуаля, у тебя все тренировки в велокомпе.