Today, I tackled an interesting workout called the “8-Minute Rolling TT” on MyWhoosh. There are two variations of this workout: the threshold version and the under-35-minute version.
The main difference between the two is the number of sets. In the threshold version, which I chose, you complete three sets of the workout. In contrast, the under-35-minute version only includes two sets, making for a shorter session overall.
I chose this workout because it looked particularly challenging. The structure involves a hard 30-second effort at 110% of FTP, followed by eight minutes alternating between 92 and 97% FTP.
Strangely the on-screen messaging suggests the frequent shifts in needed power are to stop you finding a rhythm, yet it suggests holding a steady cadence throughout… so make of that what you will.
The saving grace in each set is that the interval immediately after the 110% FTP effort is on the lower end of the intensity range. However, this also means that the final segment of each set ends at 97% FTP, making it a tough finish.
Add to that a really measly two minutes rest between sets and, training at the right FTP, this one should be brutal.
I think I chose this workout partly because I was expecting an easier time than the scheduled work suggested, given that my FTP dropped considerably after yesterday’s ramp test. And, to some extent, that expectation was accurate.
The workout had an interesting progression, especially with the warm-up, which felt fine. During the initial four minutes at 80% FTP, I never thought, “This is going to be tough.” I was only holding around 160 watts, which felt more than manageable.
When I started the first repeat, I even considered bumping up the intensity because, dare I say, it felt relatively easy. But I reminded myself that this was just the first of three sets and would likely wear down my legs as it progressed. It would be interesting to see how fatigued I’d feel after completing the workout at my current FTP as a baseline, so I decided not to adjust my numbers.
The curious part was that, while I never felt overly taxed during the workout, I was aware that things could have been very different if my FTP had been just five watts higher. In fact, if it had been 10 watts higher, I think there’s a good chance I wouldn’t have finished.
The workout looks extremely challenging on paper, and although I definitely broke a sweat, it felt more like a high-tempo effort rather than an all-out threshold.
The interesting thing is that it felt as though only a slight increase in intensity could have tipped me over the edge, making it a real struggle to complete. It was as if the workout was finely balanced on that line where just a small adjustment could make the difference between finishing strong and hitting a wall.
Reflecting on the workout, I have two key takeaways:
- Adjusting FTP for Future Sessions: I could repeat the workout with a 5-watt increase in FTP to assess how the added intensity affects my performance. Wearing a heart rate monitor during this session would provide valuable data for comparison, though I didn’t use one this time.
- Exploring Sustained Efforts: Another approach is to undertake a 20-minute effort at my current FTP to gauge endurance. Alternatively, a 2×15-minute FTP interval session would be insightful. While I know such workouts are available on Zwift, I’m uncertain if MyWhoosh offers an equivalent.
I don’t feel like I’ve fully answered all the questions I had after yesterday’s ramp test, not by a long shot. But at least I’ve identified some additional rides and workouts that should keep me moving in the right direction.
One other curiosity today was the discrepancy in the total calorie burn reported by MyWhoosh compared to my Garmin. My Garmin showed a burn of around 560 calories, while MyWhoosh reported only 502. I’m not entirely sure what accounts for this difference, but it’s interesting and gives me even more to consider.
In any case, it’s good to have questions—it keeps the training process engaging and helps me refine my approach as I go.
