Thursday Training

Hi

Hard work again tonight, back to the 4x5 session which last time (a week ago) I managed to complete by doing all 4 efforts @ 300W. The plan was to repeat this using the same ERG file and also to do a better warmup. My plan was to incorporate into the warmup a 5 minute session at 275W which is the load I have been using for my 2x20 session and which takes my HR up to 150BPM or thereabouts. I reckoned this way I would be at least doing 5 minutes at the correct work rate even if my HR didn't have time to respond and produce 150BPM for 5 minutes. I programmed this into the ERG file and off I went.

I got through the session doing all 4 efforts @ 300W and I don't think it was quite as excruciating as the last time I did it, I at least felt in control. I was pleased to also do all the efforts whilst on the drops as I'm trying to train myself to ride for longer periods in this position for obvious efficiency reasons. My average HRs for the efforts were very similar to the last time I did the session, the data for the efforts are shown below, I've now worked out how to extract detailed data for each effort :-) :

Effort 1:
Duration: 5:00
Work: 90 kJ
TSS: 9.9 (intensity factor 1.089)
Norm Power: n/a
VI: n/a
Pw:HR: 6.24%
Pa:HR: 6.99%
Distance: 1.803 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 182 310 299 watts
Heart rate: 129 161 154 bpm
Cadence: 91 94 92 rpm
Speed: 21.3 22.1 21.7 mph
Pace 2:43 2:49 2:46 min/mi
Altitude: 0 0 0 ft
Crank Torque: 167 283 274 lb-in

Effort 2:
Duration: 5:00
Work: 90 kJ
TSS: 9.9 (intensity factor 1.089)
Norm Power: n/a
VI: n/a
Pw:HR: 6.54%
Pa:HR: 7.89%
Distance: 1.798 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 187 308 299 watts
Heart rate: 129 166 157 bpm
Cadence: 90 95 92 rpm
Speed: 21.2 22.5 21.6 mph
Pace 2:40 2:50 2:47 min/mi
Altitude: 0 0 0 ft
Crank Torque: 170 284 275 lb-in

Effort 3:
Duration: 5:00
Work: 90 kJ
TSS: 9.9 (intensity factor 1.089)
Norm Power: n/a
VI: n/a
Pw:HR: 6.42%
Pa:HR: 6.84%
Distance: 1.799 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 187 311 299 watts
Heart rate: 135 168 160 bpm
Cadence: 90 94 92 rpm
Speed: 21.1 22.1 21.6 mph
Pace 2:43 2:51 2:47 min/mi
Altitude: 0 0 0 ft
Crank Torque: 172 286 275 lb-in

Effort 4:
Duration: 5:00
Work: 90 kJ
TSS: 9.9 (intensity factor 1.09)
Norm Power: n/a
VI: n/a
Pw:HR: 6.09%
Pa:HR: 5.9%
Distance: 1.818 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 179 313 299 watts
Heart rate: 140 170 163 bpm
Cadence: 90 96 93 rpm
Speed: 21.3 22.6 21.8 mph
Pace 2:40 2:49 2:45 min/mi
Altitude: 0 0 0 ft
Crank Torque: 163 288 272 lb-in