OK, so it was 90 degerees outside today. Nonetheless, my legs were dead.
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Zone
Description
Low
High
Time
Z1
Active Recovery
0
123
1:14:12
Z2
Endurance
123
168
19:38
Z3
Tempo
168
201
16:27
Z4
Threshold
201
235
12:28
Z5
VO2Max
235
268
09:11
Z6
Anaerobic
268
336
11:12
Z7
Neuromuscular
336
MAX
11:50
If I understand this correctly, the reason is that I spent more time at anaerobic or NM than I did at threshold and VO2. (Yet NP for the ride was low).
When I do 20 min intervals, I try to just do them, and not to think too much about the wattage. So I did do a 1x20 in here as well as a bunch of hills. When I try to do 2x20s, AP is in the right zone, but time in zone 4 is not even close to 40 minutes on flat roads. Is that typical? Or am I simply not paying enough attention to cadence and power while I'm doing these workouts? I can hold a pretty good range (10-15w) on the trainer. What kind of range is typical on the road?
p, li { white-space: pre-wrap; }
Zone
Description
Low
High
Time
Z1
Active Recovery
0
123
1:14:12
Z2
Endurance
123
168
19:38
Z3
Tempo
168
201
16:27
Z4
Threshold
201
235
12:28
Z5
VO2Max
235
268
09:11
Z6
Anaerobic
268
336
11:12
Z7
Neuromuscular
336
MAX
11:50
If I understand this correctly, the reason is that I spent more time at anaerobic or NM than I did at threshold and VO2. (Yet NP for the ride was low).
When I do 20 min intervals, I try to just do them, and not to think too much about the wattage. So I did do a 1x20 in here as well as a bunch of hills. When I try to do 2x20s, AP is in the right zone, but time in zone 4 is not even close to 40 minutes on flat roads. Is that typical? Or am I simply not paying enough attention to cadence and power while I'm doing these workouts? I can hold a pretty good range (10-15w) on the trainer. What kind of range is typical on the road?