Bike Workout - FTP Intervals (2x15')

Another hard 2 x 15' at FTP effort today. I felt really good on this one, though. My second interval was about 5 watts low, though. Not sure what happened, since the CompuTrainer load was constant. Perhaps it was some drift in the Ergomo bottom bracket. No brick today, as it's currently 2 degrees outside. No way I was going to run in the snow and ice this morning. I'll jump on the dreadmill later, instead.

Workout Summary

FTP Interval 1:
 Duration:   15:03
 Work:       239 kJ
 TSS:        25.2 (intensity factor 1.003)
 Norm Power: 266
 VI:         1

FTP Interval 2:
 Duration:   15:02
 Work:       234 kJ
 TSS:        24.1 (intensity factor 0.981)
 Norm Power: 260
 VI:         1
ABP:
 Duration:   7:00
 Work:       90 kJ
 TSS:        7.8 (intensity factor 0.815)
 Norm Power: 216
 VI:         1.01

Entire workout (204 watts):
 Duration:   1:00:11 (1:03:27)
 Work:       738 kJ
 TSS:        74.8 (intensity factor 0.863)
 Norm Power: 229
 VI:         1.12

Bike Workout - "Easy" Day

Today was the "easy" day for the week.  Only a single, 12 minute FTP interval followed by 2 x 15 at 85% of FTP.  I felt pretty good for this one.

Workout Summary

FTP Interval:
 Duration:   12:01
 Work:       194 kJ
 TSS:        20.7 (intensity factor 1.015)
 Norm Power: 269
 VI:         1

85% Interval 1:
 Duration:   15:02
 Work:       204 kJ
 TSS:        18.3 (intensity factor 0.855)
 Norm Power: 227
 VI:         1

85% Interval 2:
 Duration:   15:02
 Work:       204 kJ
 TSS:        18.3 (intensity factor 0.854)
 Norm Power: 226
 VI:         1

Entire workout (204 watts):
 Duration:   1:08:04
 Work:       833 kJ
 TSS:        77 (intensity factor 0.824)
 Norm Power: 218
 VI:         1.07

Bike Workout - Short FTP Intervals

I wasn't feeling great today, but I got up to do the workout anyway, knowing I'd probably cut it short. I did cut it short (skipped the last 15 minutes of 85% FTP), but I managed to do the entire main set of FTP intervals. Like Tuesday, this hurt today. I wonder if I'm just really fatigued.

Workout Summary

FTP Interval 1:
 Duration:   11:58
 Work:       192 kJ
 TSS:        21.1 (intensity factor 1.027)
 Norm Power: 267
 VI:         1

FTP Interval 2:
 Duration:   11:58
 Work:       190 kJ
 TSS:        20.7 (intensity factor 1.018)
 Norm Power: 265
 VI:         1

Entire workout (200 watts):
 Duration:   45:06
 Work:       540 kJ
 TSS:        58.8 (intensity factor 0.885)
 Norm Power: 230
 VI:         1.15

Bike Workout - FTP Intervals

Another tough day of FTP intervals.  For some reason, today really hurt.  I wanted to quit with 5 minutes to go in the first interval, but I stuck it out, and finished the entire workout.  I'm glad I did, because I felt great the rest of the day!

Workout Summary

FTP Interval 1:
 Duration:   14:59
 Work:       241 kJ
 TSS:        26.7 (intensity factor 1.033)
 Norm Power: 269
 VI:         1

FTP Interval 2:
 Duration:   14:59
 Work:       240 kJ
 TSS:        26.4 (intensity factor 1.029)
 Norm Power: 268
 VI:         1

ABP:
 Duration:   6:58
 Work:       94 kJ
 TSS:        8.7 (intensity factor 0.866)
 Norm Power: 225
 VI:         1

Entire workout (209 watts):
 Duration:   1:00:00
 Work:       753 kJ
 TSS:        81 (intensity factor 0.9)
 Norm Power: 234
 VI:         1.12

Bike Workout - FTP Intervals

Today was a repeat of the hard interval workout from Tuesday. My plan called for a one hour session with a main set of 2 x 15' @ functional threshold power, 4 minute recovery periods, and a "remainder" of the workout at 85% of FTP. As usual, I did this workout on my Computrainer, so the main set followed a 15 minute warm up to calibrate the Computrainer (which counted against the one hour total).

A graphical representation of the ride is shown below.

Workout Summary

Entire workout (208 watts):
 Duration:   1:00:04
 Work:       749 kJ
 TSS:        77.8 (intensity factor 0.882)
 Norm Power: 229
 VI:         1.1

FTP Interval #1 (262 Watts):
 Duration:   15:00
 Work:       236 kJ
 TSS:        25.5 (intensity factor 1.01)
 Norm Power: 263
 VI:         1

FTP Interval #2 (260 Watts):
 Duration:   15:00
 Work:       234 kJ
 TSS:        25.1 (intensity factor 1.001)
 Norm Power: 260
 VI:         1

85% FTP Remainder (221 Watts):
 Duration:   7:01
 Work:       93 kJ
 TSS:        8.6 (intensity factor 0.857)
 Norm Power: 223
 VI:         1.01

Bike Workout - 85% FTP Intervals

This was a somewhat easier workout than the Tuesday and Thursday workouts in that there was only a single, 12' FTP interval, and 2 x 15' intervals at 85% FTP. I wasn't feeling particularly good today, so I ended up cutting the last 15' interval short.

Workout Summary

Entire workout (190 watts):
 Duration:   1:00:04 (1:00:19)
 Work:       686 kJ
 TSS:        66.7 (intensity factor 0.816)
 Norm Power: 212
 VI:         1.11

FTP Interval (264 Watts):
 Duration:   11:57
 Work:       189 kJ
 TSS:        20.6 (intensity factor 1.017)
 Norm Power: 264
 VI:         1

85% Interval #1 (219 Watts):
 Duration:   14:58
 Work:       197 kJ
 TSS:        17.7 (intensity factor 0.843)
 Norm Power: 219
 VI:         1

85% Interval #2 (218 Watts):
 Duration:   10:02
 Work:       131 kJ
 TSS:        11.9 (intensity factor 0.843)
 Norm Power: 219
 VI:         1.01

Bike Workout - "Short" FTP Intervals

This was another FTP-type workout, where the plan was to do intervals at or near my functional threshold power. However, today's workout was planned to be a little easier in that the FTP intervals were only 12 minutes long instead of 15 minutes, like Tuesday's workout. In addition, I overslept a bit, and had to cut the workout to 45 minutes. However, according to Endurance Nation, as long as I get the main set in (in this case, the 2x12' at FTP), I should be okay.

Workout Summary

Entire workout (204 watts):
 Duration:   45:04
 Work:       552 kJ
 TSS:        60.9 (intensity factor 0.901)
 Norm Power: 234
 VI:         1.15

FTP Interval #1 (274 Watts):
 Duration:   12:00
 Work:       197 kJ
 TSS:        22.3 (intensity factor 1.055)
 Norm Power: 274
 VI:         1

FTP Interval #2 (267 Watts):
 Duration:   12:01
 Work:       192 kJ
 TSS:        21.1 (intensity factor 1.027)
 Norm Power: 267
 VI:         1