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@Smallfurry
@amey Can I say 40/20.
The idea is to teach your legs to shift lactic after a supra threshold stint. So for road racing it helps with work in small pacelines. You need the base though.
My heart seems to have very suddenly gotten stronger. Either that or I've become better at coping with high HR mentally.
Tried very hard to hold 260w for 90mins, during the weekends vertical sportive (yes they made me strap a number to my bars in an annoying fashion). Managed 255w, which isnt exactly epic. But looking back at the data showed my HR to be over, what was, a well established threshold for 90mins.
Still not actually strong enough to toast bread it seems.