I did my 4X10(3) today starting off with a goal of 160 watts. I wanted to do this as a Zone 3 interval so I could get a feel of what I am currently capable of. My power output was 166, 167, 166, 174 watts for the four intervals. They felt more difficult than I thought they should have, this indicates my threshold power is much lower than I thought it would be.
My 30/15 intervals indicated a TP of 200 watts. (238/1.18)
When I was doing the 6X5(5) intervals, the results indicated a TP of 188 watts.
These intervals indicate a TP of ~180-185 watts. (168/.9)
So the last 2 are fairly close to each other and come from a near-threshold type of workout. The first comes from a VO2max workout. So 238/185 gives me a VO2max of 128% of threshold. Since that is far greater than 115% it appears I am going to benefit more from threshold training than VO2max training for now.
According to the numbers; it appears I will benefit more from TP workouts until I reach ~205-210 watts.
So now I have a fairly clear cut path for improvement. I'm thinking it'll take 6 to 9 weeks to reach that goal.
In addition, I am still able to do the swimming drill I mentioned yesterday.
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