one aspect of all of this is how you generate a breakthrough to get your signature. I find that for me if doing an indoor workout this is my favourite option
it seems to hit multiple aspects and any one of the 3 or 4 spots in the workout may generate the breakthrough and it can also tell me which type of breakthrough it is , ie a short punch, or longer duration. All of the intensity sections are performed in slope mode.
I appreciate any feedback on this workout and thoughts on what a breakthrough at different points in the workout might mean? I typically only get one point where MPA hits actual power long enough to generate the breakthrough.
I would if I figure out how to share workouts. It is very simple, the red parts are all in slope mode so that you are doing it by feel and target. I will bump around trying to figure out workout sharing but if anyone know how let me know. It is odd that I can download other formats but not an Xert format then one could import and Bobâs your uncle! Also no obvious way to attach files to the forum posts? it will not permit this file format attachmentâŚ
I would say the higher your HIE the more likely youâll make it through the entire workout intact.
The last interval will definitely test your ability to perform under fatigue which brings up a potential issue.
Depending on your TL and experience with BT workouts in slope mode, Iâll bet some first timers might be cooked before the ending effort. If you got a BT already that may be the only max effort youâre able to muster (which is fine). If you pull off multiples, I hope a bump in HIE is in the cards.
The early sprint efforts determine whether you can exceed your Pmax (unlikely indoors). That would be a push-over BT. The others are pull-down BT efforts with the second and fourth at different MMP intensities. The third has the potential for multiple BTs using a set of Tabata/Ronnestad-style intervals. I like this type of BT effort but do best when on a group session as Iâm more likely to talk myself out of âone moreâ on my own.
As far as sharing goes, a few years back Xert was asking for submissions and those deemed worthy were considered for inclusion in the Standard library. Not sure if they are still doing that.
sort of, modification of the 4DP ride, without the 20 minute segment⌠added the Ronnestad type segment instead⌠so I altered it to an Xert version with some intervals based upon MMP as the target power but in slope mode. Just one I like because it hits a lot of different types off efforts in one round and if I play it right I get through without failure. It is a really good test and whether you are a draw down BT person, or a repeated effort BT rider it should work.
