Old 02-23-19, 08:58 AM
  #5  
fstrnu
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Assuming you are performing intervals indoors, I'd pay more attention to relative workout performance than FTP.

I look at overall workout RPE, average work interval HR and cardiac drift, especially how they trend over time.

If a similar interval workout is becoming easier, then you are improving.

If you are able to more power or more time for the same overall effort, then you are improving.

Declines aren't always bad news as fatigue accumulation can skew your numbers even though your are improving. A sure sign of this is an increase in RPE or cardiac drift coinciding with a decrease in HR. This can be tested by taking an additional day off and watching HR come back up and drift return to normal.

From a stimulus and recovery perspective, if you are not achieving adequate stimulus or recovery, you won't adapt.

On the stimulus side, you need to make sure your workouts are sufficiently taxing or your body won't have reason to adapt. For interval workouts, you should be working at the maximum power you can sustain across all of the intervals with the last interval being quite painful. If the last workout isn't painful, then add or extend it as needed and then increase the power of the next workout. For endurance workouts, keep cardiac drift between 5-10%. Increase duration (preferably) or power if you are below 5%. Decrease duration if you are above 10%.

Also, if you are timing your workouts too early or too late then you might not be hitting the top of the recovery curve. A rising cardiac drift will indicate that you should consider decreasing workout frequency while failure to improve might call for increased frequency.
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