Frosty Posted October 27, 2021 Share Slightly off topic... why would 500W for 15-20 seconds be a struggle? Edited October 27, 2021 by Frosty Chadvdw67 1 Link to comment Share on other sites More sharing options...
DieselnDust Posted October 27, 2021 Share 22 minutes ago, Frosty said: Slightly off topic... why would 500W for 15-20 seconds be a struggle? On a trainer with ERG engaged it is due to the ramp up. Its best to conduct these workouts in free mode. I have the same problem with a Tacx Neo in zwift or TTS4. Even with trainer difficulty wound down its still a severe ramp up Frosty 1 Link to comment Share on other sites More sharing options...
Frosty Posted October 27, 2021 Share Just now, DieselnDust said: On a trainer with ERG engaged it is due to the ramp up. Its best to conduct these workouts in free mode. I have the same problem with a Tacx Neo in zwift or TTS4. Even with trainer difficulty wound down its still a severe ramp up Makes sense on ERG mode, which is why I'm trying to get them to do these types of workouts in free mode. Link to comment Share on other sites More sharing options...
DieselnDust Posted October 27, 2021 Share 1 hour ago, Frosty said: the 15s includes getting up to speed. Basically an all out but sustainable effort, like closing a gap, repeatedly. It's definitely not an FTP thing. One is using Zwift, another Rouvy and the other just the Garmin. Zwift and Rouvy have an option in the setting menu to disable ERG. Garmin I think you have to set the target power range ( I don't use my garmin to control the trainer when doing a workout pulled into zwift. - to many ANT+ dropouts). But if they have a pm on the bike I'd rather pair that and set the trainer to a constant slope of say 1% or 2% to provide some resistance. Edited October 27, 2021 by DieselnDust Frosty 1 Link to comment Share on other sites More sharing options...
Marcv Posted October 27, 2021 Share 1 hour ago, Frosty said: Slightly off topic... why would 500W for 15-20 seconds be a struggle? depends who you are i guess, for me thats 8.5 W/kg......i could maybe do 5 intervals like that and then fall over For Zwift I just use the companion app to turn erg mode on and off. decent article on the options: How to Use ERG Mode In Zwift - SMART Bike Trainers Frosty 1 Link to comment Share on other sites More sharing options...
Frosty Posted October 27, 2021 Share 58 minutes ago, Marcv said: depends who you are i guess, for me thats 8.5 W/kg......i could maybe do 5 intervals like that and then fall over For Zwift I just use the companion app to turn erg mode on and off. decent article on the options: How to Use ERG Mode In Zwift - SMART Bike Trainers It's only 15 sets of 15-20s at 200-220% of FTP... not that hard. The person's FTP is 257. A good workout. I received another recommendation for Zwift. Link to comment Share on other sites More sharing options...
Frosty Posted October 27, 2021 Share 1 hour ago, DieselnDust said: Zwift and Rouvy have an option in the setting menu to disable ERG. Garmin I think you have to set the target power range ( I don't use my garmin to control the trainer when doing a workout pulled into zwift. - to many ANT+ dropouts). But if they have a pm on the bike I'd rather pair that and set the trainer to a constant slope of say 1% or 2% to provide some resistance. For one it's possible; the others unfortunately the trainer is their PM. Link to comment Share on other sites More sharing options...
Marcv Posted October 27, 2021 Share 49 minutes ago, Frosty said: It's only 15 sets of 15-20s at 200-220% of FTP... not that hard. The person's FTP is 257. A good workout. I received another recommendation for Zwift. Mine is also 257, let me try it. what are the rest periods between intervals? Link to comment Share on other sites More sharing options...
warick_wrx Posted October 27, 2021 Share I have done these workouts before in Zwift without issues using erg mode. I found that attacking the effort before it actually starts allows you to prevent the spiral of death. I am using a Cyclops Hammer H2 Link to comment Share on other sites More sharing options...
Frosty Posted October 27, 2021 Share 1 hour ago, Marcv said: Mine is also 257, let me try it. what are the rest periods between intervals? 1m40 if you do 20s 1m45 if you do 15s You should be able to do the same power on interval 15 as you do on number 1. Likewise, don’t hold back early on and save it for the last few. once done, you should feel like you can do another set, or more. Climb off your bike, not fall off. edit: if you want the ERG, ZWO or MRC file, I can download and save here. 15x15s_NP_bursts.zip Edited October 27, 2021 by Frosty Added the workout files Marcv 1 Link to comment Share on other sites More sharing options...
Frosty Posted October 27, 2021 Share And make sure you well rested are coming into it with a least two days after a hard workout. I’ve been training polarised (2 hard sessions out of 10) for 3 months, and find the hard workouts easier to complete than before I changed to the 3-zone model. Edited October 27, 2021 by Frosty Link to comment Share on other sites More sharing options...
Frosty Posted October 27, 2021 Share The 15x15s workout files have been added two posts up. Link to comment Share on other sites More sharing options...
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