I don’t do group rides
I dont do (or care if I do) routes with different terrains
I am doing purely indoor sessions training to improve my climbing ability (and hopefully lose a bit of weight).
I see climber oriented workouts still include some low intervals and some burst, which is not what this climb is about, basically just mostly more or less same grade of incline for an hour.
This is why I want to increase my FTP and LTP to actually improve my time. Does it make sense to do more climber and endurance oriented workouts? I am better at short sprints naturally.
Or should I just do recommended workouts (though I am still only getting recommended Ironman 30 every day).
What’s the average duration of the climbs your targeting, or if you looked at a ride where you went hard on those same climbs, what was the ‘Focus’ and ‘Specificity’ of that ride?
Says moderate polar endurance ride. There was 10 min easy part, 1.30 climb and another 10 mins easy flat/climb. Hoping to bring the climbing part down to 1.10 at least.
I’d use Forecast AI rather than Adaptive Training Advisor - more control and flexibility. You also shouldn’t then get the same workout every day / will have some polarisation (each week) and periodisation (more base early and more specific close to your goal date)
I’d pick a climber goal and change specificity to ‘polar - more threshold” in the set up.
Even then, depending on fatigue / recovery you may want to ride one of your endurance rides as sweet spot or similar.
What is your status stars count?
What Program type did you select?
What is the maximum hours you can train per week?
What is the maximum workout time?
When is the target event date? Or is the goal to improve your time on a local climb whenever you decide to ride it?
30 training load (1.2 stars) EDIT: moderate 2 improvement rate
There is no goal, I am in continiuous improvement mode and would like to stay there until I can go no higher. There is no competition, let’s just say I’d like to get there by spring. I am just interested in whether I should focus on my worst aspect (endurance) or just do all around training as recommended.
Thought I’d chime in with a relatively simple answer!
Depending on your current training load, one of the most effective ways to improve your FTP may simply be to ride more. In that sense, the exact interval structure might matter less than we sometimes make it out to.
For example:
You could do 30/30s and see great improvements in FTP, if your training load is increasing.
You could do 4×8s and see great improvements in FTP, if your training load is increasing.
You could do 2×20s and see great improvements in FTP, if your training load is increasing.
You could do some combination of all of the above and see great improvements!
Ask different cyclists - or coaches - for the “best” FTP workout and you’ll probably get quite a few different answers, often influenced by what’s worked for them in the past.
Where some of those finer details may become increasingly important is when you’re already doing close to the maximum amount of training that your available time and recovery allow. At that point, there can be more value in optimizing how you use those hours, particularly around your individual strengths/weaknesses and the demands of the event you’re preparing for.
