Wesley36

ZeCannon Intervals, from the workout recipe sticky at the top of the index.page.

It is 100-105% of FTP, which is pretty close to.80% of VO2Max. 5 or 6 reps, 5 min on, one min off.

A lot of threshold work in a short time, this is one that I find far easier on the road than indoors.

mattm

lol I always hated that suddenly 5-min intervals became "zci's" and 1-min intervals "wri's".

much less confusing to just say wtf they are.

Wesley36

I would say the 1 min recovery is pretty critical to ZCIs, as well as the 5 min on, FWIW

Ygduf

this is from 2009.

Joe Friel's Blog: Interval Training and 40k TT

someone is plagiarizing someone who took a workout from some other dude from 35 years ago.

caloso

I refer to them as ZCIs and WRIs to acknowledge current and former BF contributors. ZeCanon is now an associate editor at VeloNews. I haven't seen him post here in forever; I wonder if he still lurks here occasionally.

For that matter, I haven't seen Waterrockets post here in a while.

Enthalpic

+500 especially because they had nothing to do with the "inventions."

furiousferret

You guys are making this stuff more complicated than it has to be.


Did an hour on the road, again felt good which is the most dangerous time. I have to remind myself that last Thursday I was limping around.

Wylde06

Got into the Zwift Beta. Fun stuff. Did a couple "sprints" and wanted to puke after some of them.

97tss for 75 minutes..

mattm

welcome to the 33!

UmneyDurak

Took two days off the bike. Feeling mostly better. Hoping with tomorrow off I can start riding again. Last three weeks have been a roller coaster of feeling better, starting to ride and getting sick again. I feel my form going to **** with every day.

hack

3x15 threshold-ish intervals

shovelhd

It's a long season. Is being on form in January that important?

grolby

For one thing, what we're calling ZCIs are not all-out 5 minute intervals, so just calling them 5 minute intervals is kind of non-specific. For another thing, saying the ZeCanon was plagiarizing is a bit much; he never took credit for inventing them, just liked them and posted on how to do them. And for one final thing, what makes a "WRI" is the pacing of the 1-minute interval, specifically doing them as an all-out sprint and fading all the way to the end instead of trying to hold a steady 1-minute max power. Whether someone else came up with this way of pacing a 1-minute interval before waterrockets or not isn't really the point, the point is that he figured out that this pacing method was very effective for him and advocated for it a lot. In fact, I never recall him claiming to have invented this style of pacing, I remember him saying that what made him think to try pacing that way was seeing how track riders paced a kilo.

grolby

Status: still doing lots of Z3 and a little Z4. Gigantic saddle sore right now. Grr.

Huh, I find the first two easy-peasy. Which I think is the point. By the time I finish the 4th one, I'm pretty sad. And of course the 6th is just agony.

Ygduf

"someone is plagiarizing someone who took a workout from someone else" doesn't exactly point the finger at anyone in particular. Why so butthurt.

oic, asked and answered

gsteinb

the naming of a particular interval after some forum member always made my sphincter twitch. Admittedly I've never even gone into that workout sticky for that reason. Way too campy for my tastes. full disclosure it would have been a kick ass place to post pr0n or play out other shenanigans and fly under the radar.

grolby

Not butthurt except in the literal sense, just mounting a mild defense of the goofy interval names since some people seemed surprisingly (to me) annoyed by them. I wouldn't go around calling them that if I was describing them to people IRL, for sure. It's just a workout anyway.

mattm

I vote for unsticky!

echappist

i'm gonna refer to my workouts with a serial number followed by the person who instructed me to do them.

so today i got two sets of Rex09_Rev_2 intervals, and Saturday i got a single set of Rex75_Rev_1 interval. I like my workouts meta so i can complete my metamorphisis into a beast on the road

TheKillerPenguin

4hrs tkp endurance interval.

shovelhd

This crap is worse than deflate gate. Jesus people. It's just a name. Call it FU101 if it makes you happy.

gsteinb

ok.

shovelhd

You sound happy. Yeah.

aaronmcd

lol

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~24' and 16 minutes TT intervals

gsteinb

why, because I don't share an opinion with you? shrug. that's a tough litmus test. agreement with shovel is the ultimate happiness, I guess.

oh, and for the record I'm actually having a pretty darn wonderful day…thanks for asking.