Hello there! It's my first posting in this forum, so I hope, this hasn't been discussed a couple of times 😉
I think I am what you call a typical time-trialist or climber: My Power-Profile becomes better as longer the duration of the efforts is: From lousy 1100W over 5 seconds, it raises to 570W over 1 minute and 380W over 5 Minutes to 300W FTP (by 63 kilos).
Most of the time I race, I do hillraces (are they called like this in english?) between 5 and 10 kms and 400 and 900 hm. Most of the time I get dropped by the toughest riders at the beginning of the climb and after 2 or 3 kms, when they got a little bit slower, i can get back to them. It's allways like that, I think I can go for a long time at my FTP but it's hard to go faster than this.
So i thought about replacing my L4-Sessions by (non-typical) L5-sessions. I dont't have a hill here which takes about 15 or 20 minutes to ride up and to find a round without redlights or descents which is long enough is quite imposible here.
But I've a good hill which takes about 8 minutes to ride up. So I thought about doing VO2-Max-Intervalls there. 3 or 4 times 8' by 330 W. That should be a good and tough workout.
I usually do 2 Intervall-Workouts per week (and racing on weekend), so I thought about one day with short, anaerobic intervalls (30 sec to 1 min) and the other day with the 3 or 4 8 min long L5-Intervalls. I'll have solid FTP-Work in my hillraces and one or two times a month i'll jump in my car an drive to a real mountain on which I can do 2 x 20' FTP-Inervalls.
What do you think about it? Sorry for the long posting and my english-skills (school has been a long time ago...)