Rogue Status Drum Set Buy

30 'microbursts: L4, L5, L6, L7?

7th April 2007

Intro
Explanation, why this entry is written in English.

This entry is written in English because I want to learn in an English forum, such as the below-described "micro burst" training with respect to the target zones classified.

The Workout The workout
consisted of the following parts:

• warm-up, 10 minutes 30 seconds on
• (full), 90 seconds recovery, 50 minutes
• cool down; 20 minutes

The stats
High variability index (1.49), normalized power in an expectabel range (288 w @ 305 FTP) resulting in a TSS of 114.

The NP for the 50 minutes of the main part was 313 w (= 102 % FTP).

Graph, without smoothing:
Looks, like the intensity dropped from the beginning to middle, but it's not completely the case, as a 30 seconds smoothed version of the graph shows:
Please note, that I had to stop an intervall after 15 seconds because of traffic and I therefor did another 15 seconds intervall after just 45 seconds of recovery (after about 51 minutes in the file).

Is this Workout L4, L5, L6 or even L7?

• Is this workout L4 , because the NP over 50 minutes was > FTP?
• Or is it L7 , because the max power of the intervalls was mostly 250 % FTP or higher?
• Or is it L6 , because the average of the intervalls over 30 seconds were mostly ~160 to 200 % of FTP?
• Or is it L5 , because the relativly short recovery periods of just 90 seconds lead to an improvement of the VO2max system?
  

Please write your ideas - either into the comment section below or into the mailing list, thanks.