The 2016 and 2017 women's zwift academy's had real training blocks. The past few years are basically just all out efforts for 5, 30, 60 seconds, 4 minutes, 8, 12 and 20 minutes. That is testing, not training.
I will update as done:
2016 #3 Cadence: These were done hard in increasing gears. I found gear 8 was tough. I plan to revisit shorter segments in this gear. PS I call it 8 gear as first gear is the easiest. My husband says that is backwards but I don't care. So it is a 50 by 13. It makes fifth gear feel easy by comparison.
2016 #8 Over under. This was two 12 minute efforts. I strove for about 230 in-between efforts at 270-275 watts for 30 seconds. The second effort felt much harder but I never doubted I could see it through. A good workout.
2016 #18 Threshold Pulling. I did 4 x 4 at 268 avg...261, 266, 270, 277
2016 #26 Capacity Pyramid. A scale up and down 1,2,3,4,5,(4), 3, 2, 1 I bailed on second 4
298,282,277,264,259 all to plan then 3-272, 2-299, 1-368
I like this as it prepares me for the huge threshold pulling semi-final workout.
2016 Map 30/30 and second set at 10/45 avg 300 watts for 30 seconds and 546 for 10 seconds.
Interesting 10 seconds at 546 averaged 300 watts for 30 second time. cool.
Break" Long effort on Alp at 235 watts. Pretty much my ftp right now. But I bet I can hit 260 rather than 247 for 20 minute effort. Coming soon.
2 X 12 I did 251 and 263 = 257. I need to repeat and do 260 the first time and see if I can do the second one over 250.
Threshold Intervals - done in the three biggest gears.
Over Under for twenty minutes at 2 minutes of 235 and 30 seconds at 270. It went great finishing strong for 257 average and ftp of 245.
Threshold Intervals made as hard as possible. A 4, 3, 2, 1 with a total of 30 minutes average of 275.
Extra Extra over unders: Done in 3 minute intervals for 254 over 20 minutes. Very hard. I was really suffering the last five minutes or so, but finished.
I did a ramp test after finishing all assigned workouts. The 285 result indicates I should aim at around 260. I will do a full ftp soon.
