Originally Posted by
MarkC
Larry - I was thinking the same thing about 8 min efforts so I went out and did a few to see what would happen. Its a good time (8 min) but think I'll stick with 4 x 6 and 6 x 3 for a while. Those times fit the local loops better.
On an FTP of 235 (25 mile TT) and a CP20 of 250-255 (repeatable not a best day ever) can do multiple 8 min efforts at 260-265. The last ones are very hard. Did these with about 10 min of recovery which was not specific but rather the time back around for the loop.
When doing 4 x 6 min (which is a stout VO2max workout) power is 270-275. Best 5 min ever is 330 and best 8 min ever is 305 (as part of a power test, TT Bike). If doing 2 x 20 at this part of the season it would be 230-235w efforts not 250-255. The 250-255 for 20 min is a single effort or race effort (10 mile TT is about 22 min at that power).
So... power targets:
2 x 20 230 - 235
4 x 8 260 - 265
5 x 6 270 - 275
4 x 5 290 - 300
6 x 3 300+
Assuming I'm not too different from y'all perhaps this helps triangulate in on power target if y'all want to go give 4 x 8 a try this weekend.
Reference data: 138 pounds, middle of the pack cat 3, 50 years old.
YMMV
--Mark