L4 is a wide band including FTP. Lots of room for interpretation. I break L4 down as lowerL4 up to FTP and FTP up to upperL4. Very different training zones. Personally if my L4 training goal for a ride is under FTP then I do it in one continuous interval regardless of time(i.e. 90min at 95% of FTP. But then my racing includes stage races with long 40min+ TT's & climbs plus my style is more attacking. Also, I need to train my mind for the type of racing/pain it will encounter. Maybe I'm just thick headed cause 4x20x10 L4's just won't cut it for me compared to 1x90 L4. That being said if my L4 training goal for a ride is 105%FTP then I break it down into multiple smaller intervals(i.e. 4x15x5 at 105%FTP) - because they really hurt:eek: !
just my 2 pesos
I see.....I have felt exactly the same as you in regards to a 90, even though a bit less intense, being better. But I now think that 20-30 minute X 2-3 sets done at 100% FTP accomplish more physiologically, except the 90 at a lower L4 will make you tough as nails mentally which comes in handy in stage racing. 🙂
Before the weather turned south, I managed to get in a 5x20 ride (~100 minutes in mid-L4). But that was one of those "magical" rides I have only once in a while.
Andy....Ric...has there been any "studies" in regards to the best bang for the buck in L4 trainining sessions for the typical racer? Maybe there is more specific info based on racing Cat.
Andy....Ric...has there been any "studies" in regards to the best bang for the buck in L4 trainining sessions for the typical racer? Maybe there is more specific info based on racing Cat.
Heh, I always like it when study conclusions are referenced to best bang for the buck. 😄
Heh Frenchy....what's your take on my original question anyway?....you are one of the dudes that always makes good sense around here. 🙂
Honestly, I think the question is really too broad to get a good answer. Coggan's L4 is a very wide range (15% of one's FTP), plus there's also the effect of intervals vs. steady efforts. I posted earlier that I did 3x30 L4 (~.95 IF) workouts pretty regularly last season, and I also did 3x20 @ FTP twice a week for many weeks. Today, I hammered with a couple buddies on a windy day and ended up with a .93 IF for 2hr and 8mins, and we weren't even trying to kill each other.
I'm not sure what you're really looking for, but I don't think there's any limit that one should impose on the threshold work they do in one workout. Personally, I spend as much time in L4 as I have available, for rides of 1-2 hours.
