Block 1: Using Suprathreshold Intervals and Lactate Clearance work, with some long weekend endurance rides to set the stage for the Second block of training.

Block 2: Using 6x6 Suprathreshold intervals to teach your body to ride more comfortably ABOVE your current threshold power—this will help to increase your FTP. At the end of this block, you will SMASH a new 30 minute Personal Best!

More details:

6 x 6 REDUCED REST FOR A 30 MINUTE POWER INCREASE
You can manipulate the numbers to go after a 20m increase, 40m, etc! I’ll use 30 because it was personal to my example and increasing 30 minute power is a great idea.

After a few blocks of VO2Max and getting myself race ready for a big race, I noticed my mFTP had dropped and I had a harder time railing long efforts. Hey, I turned that dial.

I really wanted to dig more back into this, but with the southern heat, longer cycling intervals were hard. I started waking up earlier to beat the heat, but also decided to remove rest.

I would ride 6 x 6m below my 6m 90 day best power with 4 minutes “rest” at 75% FTP. My 6m best was 469W, so I took 85% of that, because remember, we aren’t really getting rest between these intervals.

The next week I would reduce the rest to 2 minutes.

Then, I’d do 1 x 30m, hopefully at a new max wattage. I was hoping for a 20W increase

I increased my 30 minute power by 38W, and mFTP went up to 403W!

Check out the video below for full details, but removing rest helped me mentally get accustomed to riding hard, above my current FTP, getting a little recovery at endurance pace (not really true recovery, and hitting it again!)

https://www.youtube.com/watch?v=dXfF2pzrJDg