4x12min

Krazyderek said:

Last night i tried a new workout consisting of 4x12min at 100-105% FT, i also tried to keep my cadence in the sweat spot of ~92ish which for me is the medium point between feel my legs burn without overstressing my knee's, and starting to feel my lungs burn. Sure enough by the last rep, i was dead tired, i had just enough in me to put in a fair 30 second acceleration to cap it off.

It's interesting to see how even with 4-5min recovery my heart rate went up steadily over the entire workout.

some questions for you:
1) what HR do you associate with 100% FT?
2) how percentage of time were you there and what percentage of time were you above that number?
3) tell me how your recovery (days,etc) compares to 2x20 @ FT?

I'm curious because i too use 4x12-15mins intervals sets (hill just times out to that) but find i now ride between LT and VO2 and find that i tend to peak on this program in six to eight weeks instead of steady improvement? tell me what you think?

mmerchant said:

some questions for you:
1) what HR do you associate with 100% FT?
2) how percentage of time were you there and what percentage of time were you above that number?
3) tell me how your recovery (days,etc) compares to 2x20 @ FT?

I'm curious because i too use 4x12-15mins intervals sets (hill just times out to that) but find i now ride between LT and VO2 and find that i tend to peak on this program in six to eight weeks instead of steady improvement? tell me what you think?

To be honest, i don't have the actual numbers in front of me, i shot for around 160-170hr, cadence for me is the bigger variable i find, at least on the rollers.
I did the 4x12 at a higher power output then i would do 2x20, and 4x12 is 48 mins of work instead of 40 so the next day i was quite a bit more soar when recovering, not sure if that answer's it for ya?? Kinda new to this whole structured trainning stuff.
Just sharing a workout i found good.