Brilliantly informative, Chad (sorry don’t know how to tag)
For what it’s worth I’ve trawled the literature, Podcasts, Twitter feeds etc and I found the Flo Cycling Podcast with Stephen Seiler to be the most informative ( Episode 13 - under, Nate) The questions put to Dr Seiler really do dig to the salient points - Proper HRR calculations and numerous others.
The guy is a scientist and is basing his findings on Laboratory research. To me, he seems a little uncomfortable when trying to put an estimation to an individual’s unique physiology. Which just makes sense - a percentage of a variable, anyone…
I found that training at Low intensity has to be done by HR, power can be good to maintain that avg if the intent is to keep the rate at LT1. I tried the TR workouts, but got frustrated with either dialing the intensity down all the time. I tend to use a modified Trainerroad workout of Recess (not sexy and very flat - helps monitoring decoupling)) and increase the power to 60% of my FTP and then extend the workout to 3, 4, 5 hours.
First hour may see me increase the intensity of power to hit the LT1, at 3 hours (maybe) decoupling occurs and I’m dialing the power down to meet the LT1 again. Of course this is variable, and I might not be able to dial it up due to fatigue or whatever. But that really is the purpose of the easy ride. Naturally, these can be boring rides, I therefore tend to use a mixture of Zwift and Netflix. And because TR is controlling via erg my prescription of LT1 is always on the button. Well, as long as I keep an eye on my HR.
For the High intensity, power only and that’s based on the brilliant Ramp test. Thus far, I’ve dabbled with 30/30, 40/20 - but I think Dr Seiler prefers the 4, 6, 8 and 16 with 2 minutes rest - which I will be giving a go at a lower Vo2 max rate