I completed the Intermediate Base II plan at the start of the year and supplemented with a few ad-hoc sessions as and when I felt like it; FTP went from 234w > 300w (Elite Arion Mag - resistance 1).
I started again at the beginning of this month (first sessions since April) and I'm pleased, not to mention a little surprised, that in terms of FTP I managed to pick up where I left off. Even felt good enough to bump my FTP by another 5w then completed Angels, which I'd wussed out on 2/3 of the way through in April
I'm doing 2-3 days a week on the rollers, alternating my days with a C25K plan (my God, running is hard work) and the plan is to have a longer Z2 ride outdoors at the weekend. Sessions are on an empty stomach before work, so I've been looking for fairly intense workouts around 45 mins in duration. This is the selection so far:-
Apple orchard +3
Ride Fit Master Blaster
I Keep looking at Sufferfest Revolver because it fits my time & intensity criteria and I seem to manage sprint/rest intervals better than I do a long grind...but I have to admit, it looks like a beast! Anyone done Revolver; how did you find it?
Speaking of a long grind, I really ought to do a 20 min test some time soon...
Anyhow, I'm pleased to be starting my TR sessions so early in the 'winter'...after seeing the improvement in FTP (not to mention an associated 5kg post-Xmas weight loss) I was kicking myself that I didn't start earlier last year.