I did my 2nd full frontal 21st March at the end of the 12 week all purpose intermediate. Smashed it. Huge increases everywhere.
Then signed up for 12 weeks of 100 mile training plan. The new 4dp numbers killed me. I failed almost every session for the first few weeks, but then did a session and discovered that I’d set a new 1 min PB that was 19w higher than my full frontal only a few weeks ago.
Today was Attacker on tired legs from 7 hours of endurance rides over the weekend and a day off yesterday. I hit all the targets and made it to the end. My HR was at the top end of zone 3, and never made it into zone 4 when it was supposed to. (all ridden in erg mode).
I never increase recovery rides, nor the rest periods in the interval sessions.
There is no mid plan half monty scheduled in the plan.
After two days of relatively easy/recovery rides, I have Defender on Friday. Should I increase it by a few % to get me into the right HR zone?