After testing on Saturday, it was time to begin the workouts to raise my FTP back up to respectable levels. My plan is to reduce the number of intervals and increase the length, also increasing the total time at FTP, every few weeks. With that in mind, tonight was 5x6 minutes at FTP, with 90 seconds recovery. The intervals might seem short for that effort, but with the short rest periods it was a good workout. It may not be optimal for the goal, but it will help, and it's a nice re-introduction to higher intensity work. As I noted on Saturday, as much as anything, just becoming familiar again with the sensation of manageable suffering will boost my test values.
I followed it up with a short transition run. My HR numbers were a bit elevated, but that's expected given the effort leading up to the run. Muscularly I was fine, and wasn't taxed in my breathing, just the heart rate was a bit up. No worries.
Bike: 65 min, w/5x6 min @ FTP (270-280w), 90"
Run: 3 miles @ 7.0 mph
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