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@Smallfurry
Re:Sainburys.
Granted. But threshold is hour power. Training below that level is going to stimulate far less training response, and certainly isnt going to help you adapt to holding more. I only really need to look in the mirror to see the result of lower output training. Buckets of endurance and a somewhat disappointing FTP.
If I want to improve my 5km running. I run intervals of 1km at the target pace. So my body learns the pace and adapts to the output. I wouldnt do 100m stuff.
FWIW im only doing 40/20s because im straped for time. There are dozens of reasons not to totally rely on short intensive workouts of course.