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4x8's at about 105-110% (recovery 1' between sets)?
they are quick and not too tiring
Something is wrong here. I do 6x7 at my 20minute FTP with 5' recovery. It's sheer hell and requires a significant amount of mental preparation and HTFU to get through. I'm pretty wrecked by the end of it.
AdsH-
I know, all the feedback I've heard about these sessions are that they are really bloody hard.
I think it's to do with WKO4 giving me a modelled FTP at a long TTE (about an hour). Whereas if I was to do a 20' test right now and take the 95% figure, my FTP would be about 20 watts higher. Then the 4x8's would be tough.
Basically, for what I'm training for I need long duration, high sustainable power that doesn't need to much anaerobic contribution. So I'll be doing longer durations at .95-1.0 based on my FTP.
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6x7 = 42min but with 5min rest in between each one, at FTP? How is that hard? I can do short intervals at FTP all day long if I get to rest for 5min between each one.
FTP is your hour power so if you're struggling to hold it for much less time than that (42min PLUS rests) then something is wrong. Unless when you say 20min FTP you don't mean FTP at all?
TTM
hippy
Also, while I'm at it. Does anyone do 4x8's at about 105-110% (recovery 1' between sets)?
There was a discussion on another forum that suggested they were not effective as they fell in between working on increasing FTP and vo2. Doing neither very well.
I've been using them as midweek sessions to boost ftp, as they are quick and not too tiring.
Are they a waste of time though?