Subscribe now and choose from over 30 free gifts worth up to £49 - Plus get £25 to spend in our shop
Fine tonight for me after bailing on Sunday's session, so clearly I was just a little run down.
Seems very odd Kryotn, hope you get it fixed.
I think I've managed to fix mine. I've just managed to complete Darwin (4x10 mins at close to FTP) at a much more reasonable RPE/HR (just over LTHR during the intervals).
It was a combination of:
1) resetting the wheel circumference - it seems to have defaulted back to 2120mm from 2136mm
2) moving the turbo back to where it was (6 inches to the left)
3) twiddling the resistance knob on the trainer a few times
4) not commuting by bike today
Legolam, curious that. I had a look at your ride on TrainingPeaks and the speed is pretty much the same (around 31kph) on all the 200W intervals including the last one that was harder, so it's not TR making you ride harder on the last one.
My guess would be something amiss with the turbo. Maybe slipping into a higher resistance setting?
Hmmm, in that case maybe it was the positioning of the turbo. The garage floor is a bit uneven, but I didn't notice that it was particularly wobbly or askew. Or maybe the resistance had changed up to level 3 rather than my usual level 2. Odd.
In other news, the TR app on my laptop is refusing to sync this evening's workout with my online career. Any hints/tips?
What's it saying? Wait a bit and try again later.
It was trying to sync to the server 3 times then just said "error- unable to sync". I logged out, and now it won't even connect to TR. Very annoying!
5th session done tonight, my god never realised how much it was possible to sweat!
I still thing something is wrong as I'm not getting any screen prompts at all. 4th session was Goddard from Sweet spot base 1. The description said to work on isolated legs, so I was expecting some prompts while riding but saw none.
Who has done Goddards? have i turned something off? I've cheecked the "Instructions" tab and checked yes and "hide text while riding" under my profile is unchecked. So surly I should have seen some sort of propmts from the last 4 sessions ??
Are you on a Mac? Not done any rides with instructions recently, but I no longer get the interval summary text. Maybe some problem with overlaying text?
Nope laptop, i had them on the very first one while watching netflix but none since.
Morning folks. If any thread can inspire me to use the indoor trainer more its this one. I have decided to get TR and use Virtual Power and am currently waiting for Amazon to send me an ANT+ dongle so I can crack on.
Can just ask about the trainer? I have an old-ish Minoura mag resistance trainer which is listed on the TR website . Does it just require you to set it to a certain level of resistance and work out your power from the speed and HR? Given that its 10 years old, how does TR know what the actual level of resistance is - given that it might not perform as well as a new model?
Yours, TR Curious
Does it just require you to set it to a certain level of resistance and work out your power from the speed and HR?
yes set it to level 4 (eg) the trainer in the drop down shoud be listed as minoura mag 1,2,3,4. select 4 and you're on.
Given that its 10 years old, how does TR know what the actual level of resistance is - given that it might not perform as well as a new model?
shouldn't change too much. However it will be repeatable if not accurate.
If your trainer is 10W out from a new one. your FTP (virtual power) will be low, but any increase will show as an increase. this won't be an issue unless you compare virtual power to another power measurement.
We've a fairly old Minoura, if you check on the TR site there's a supported list of turbo trainers - select make then model and it will tell you. Basically TR have categorised the power levels at each resistance setting but without testing each and every machine it's a best guess. What you need to do is make sure that each session is using as close to the same set up as possible: tyre pressure, etc., then the figures will be consistent.
The power is worked out from the resistance level you chose (and tell the TR software) and the speed that the rear wheel is turning. So you need a speed sensor, something like the Garmin speed/cadence sensor is common. You find a resistance setting that allows you to use the full range of gears but also that feels about right when compared to being out on the road.
Excellent. Thanks Tom. I've read on here about keeping metrics all consistent e.g. trainer position, tyre pressure etc. so you're right. I shouldn't worry as I'm only looking to assess my improvement on the same setup.
By way of return, can I suggest that no matter how non-cycling they are, sweatbands work really well on an intensive workout when grabbing a towel isn't an option.
Not looking forward to the 20 min FTP test. Any suggestions how to get through it?
Ditto Whitestone. Thanks
Not done the 20min test but have done the 8min one. The tests have a good warmup period which includes a couple of short near max output intervals, use these to get an idea of what you can maintain for the test interval(s). It's common to set off too hard then fade.
There's a skill in performing tests and without doing them (or dry runs) then you don't get good at them. This is why you see people report high improvements for their first few tests, it's not so much that they have got fitter just that they are better at doing the tests. They will have got fitter/stronger as well but it won't account for all the increase.
You can view how others have done on any given workout so have a look at the tests and below the description is a "most recent first" list of logged sessions. Look at the power output for the test interval, what you are looking for is a generally flat line, it doesn't matter how far above or below the target line it is, it just needs to be flat.
Have a dry run or two to see how you get on then have a rest and go for it. Don't worry about your absolute level of power output, the point of the test within TR is to tell the software how it should adjust each workout to your personal level. If you get it right then each of the subsequent workouts will *just* be doable.
The advantage of not doing the test before is that you'll see big gains when you re-do the test the second and third time, as you'll know how to pace it.
This is great for motivation as you can see improvement.
Not looking forward to the 20 min FTP test. Any suggestions how to get through it?
I much prefer it to an 8 minute test. As a TR blog points out most people find it difficult to go hard enough on an 8 minute test.
Over 20 minutes you can settle in to a nice rhythm and gradually up the power. Of course it should be a fairly even effort but you don't need to stress about hitting X Watts right from the first minute. Other positives are that you only need to do one hard effort not two as with an 8 minute test. If you are already doing bread and butter 2x20's every week then it is only half of one of these sessions too 😀 Basically it is all mental. Having some 2x20's under your belt help with the mental aspect I would say.
Having said all that if it is your first test then the 8 minute one is less intimidating and at least gives you a starting point to try some 2x20 sessions then retest with a 20 minute test...
By way of return, can I suggest that no matter how non-cycling they are, sweatbands work really well on an intensive workout when grabbing a towel isn't an option.
I have succumbed to a sweat band when doing turbo work on a TT bike in an aero position. Horrid without it as all the sweat just pours into my eyes.
Not looking forward to the 20 min FTP test. Any suggestions how to get through it?
Keep a sick bucket handy? 🙂
Lots of good advice above. I'd add that it doesn't really matter that much initially. You can always tweak the value up and down manually as you start doing sessions and getting a feel for your threshold (it should be the max you can sustain for an hour.) If you don't already know then read up on IF and TSS as these will give you an idea of how hard a workout should be.
I think I got my initial FTP test about right, there's only been one workout that I've struggled to do everything asked of me - not that the others have been easy 😳 . I struggled with the individual leg exercises partly because I'd never done them before; partly because I hadn't got a setup suitable to me and partly because one leg is significantly weaker than the other.
I'm going to do one of the free form workouts tonight to practice ILT drills, it won't be a full workout, I'll practice on form rather than power which will be easier if I don't have a target graph in front of me 😕
I find the prompts/instructions quite useful as they make you think about how you pedal and your efficiency (or lack of it), my cadence is creeping up already after just two weeks. Before I started I'd be bouncing around on/off the saddle if I was trying to pedal at my current rate.
Again, thanks for the advice. Not really done much structured stuff on the turbo so far and with limited time, I badly need to train smarter. Not done 2 x 20 mins but done a couple of Sufferfests (Local Hero and The Rookie) which include shorter intervals. The problem with those are its perceived effort as opposed to measured effort. Looking at those drills on Strava shows that they can vary depending on how I feel, set up etc.
Just started sweet spot base Low Vol 2.
Found Ebbetts hard, far harder than they suggest. Maybe Im just not used to this sprint then back to FTP. I guess good one for racing? Give me Carson any day of the week;)
Bearing in mind all my failures, I'm racing on Saturday - a 1hr crit - and Sunday - a 4hr mtb Enduro. So, continue with plan tonight, or rest?
I'd rest, or maybe just do a recovery half hour. You aren't going to gain any fitness in time for the weekend by exercising hard tonight, but you may compromise your races if you still aren't at 100%. Why risk it?
As an update on my woes, TR also suggested that the sudden jump in intensity was due to an inadvertent change in trainer resistance. They certainly haven't changed the power curve for my trainer. The uploading/logging in issue was a bit more of a problem, but their excellent support team have come up with a workaround for now and are working on a permanent solution.
Kryton, if it was me I'd just do one of the warm up sessions. Something to get your legs working but not taxing anything much and gets you going again with no potential of fail.
Good luck with the weekend.
I'm back into the mtb plan again after a road bike crash stopped me being able to push for a week or so. Jobs done, onto Torbert tomorrow. Week 3 looks interesting..
Thanks both. I ended up with Sufferfest Elements of style. 40 mins with an easy ramp up with some 2 x 8 sweet spot and a coupe of ramps up to some over FTP 1 minute pushes at about 120%.
Done & dusted.
I may have found my problem - my turbo setup includes the roller just touching the tyre, then one full turn of the knob. I never touch it after this as I just lift the bike on an off for winter duties. I have a feeling I have changed the tyre and not reset the roller, as it was pushing on the tyre more than that almost 2 full turns Prior warmups felt like lactic recovery before a couple of minutes whereas tonight didnt stress my legs at all. Here's hoping...
tried to do avalanche spire tonight, third day on the trot, following FTP on tuesday, group intervals last night, i jacked it after 25 mins, legs were totally shot...
Slide Mountain for me, enough to wake everything up before rest tomorrow and crit on Saturday.
Is a crit on the Saturday not going to leave you fatigued for Sunday?
Yes. It's a case of unfortunate timing, but it's paid for and they are priority 3 races so winning isn't important.
Anyone tried doing TR workouts on the road?
I have always wanted to try combine the saturday TR ride into my "out in the real world" sunday ride! 2 Birds one stone...
SO had a go sticking Kaweah in my garmin as a workout.
What a waste of time that was, its a real pain on the road!!!
Its really hard keeping power constant & starring at ur Garmin whole time is pretty dangerous.
Only advantages I can see are don't have to do 2 wknd rides to keep to plan. Also higher power seems more achievable on the road, dunno why, just is??
Anyone else tried this or do you just keep your outside rides away from TR's plans?
Anyone else using a kinetic inride power meter? Had some really odd behaviour last night. Halfway through striped last night and couldnt hit my interval targets. Struggled for a couple, stopped to check everything was still right and then turned inride off. Hit everything fine. Turned it back on and fine. It was as though it was registering about 50% power. No wonder I was struggling to get to, let alone hold 320w for a minute...
Anyone tried doing TR workouts on the road?
Only if they are simple intervals and a there is a hill of a constant gradient of the same time duration. Maybe also sprint efforts too but again you need the right road. We have a nice 6 minute climb of almost constant gradient so it is easy to select one gear then spin up at a given power 6 min intervals. Anything more intricate is easier to do on the turbo. There are some nice, long constant off road climbs in South Wales we used to do for 20 minute intervals but nothing like that where I am now!
I sacked the inride off after a few months of unpredictability.
I've been missing out the weekend workout if I ride outdoors both days - I figure that, whilst it may not be structured training (whether it be an on or off-road blast on my own or rides with friends), it's more representative of the rides that I'm actually training for i.e. short course XC racing (or beating my friends uphill). I occasionally go for Strava segments on the commute as a surrogate for some interval training but, again, it's not structured.
@legolam - not sure which plan you are following, I'm on Sweet Spot base low volume 1, I shifted the plan forward one day to leave the weekends free. Obviously not really an option for some of the other plans
I sacked the inride off after a few months of unpredictability.
What problems did you have?
Sometimes it worked fine. I think its quite accurate too (based upon subsequent readings with a Kickr). That said I spent far too much time faffing. It would fail to convey any power readings to my mac despite 'excellent' signal, either at the start of a workout or occasionally part way through. Sent it back to Merlin who passed it on to maker/ importer. They decided it was faulty and offered me a refund.
dirtyrider - Member
Is a crit on the Saturday not going to leave you fatigued for Sunday?
Did well in the crit but tweaked a glute. Felt fine this morning but went twang during the Thetford MTb series so I DNF'd as its early I'm my year. I have to say I was tired to, DNF'd at 24 of 40 so not great although my strength is a consistent pace to the end so I may have made up places. But it wasn't a target race so no point causing more damage. Hurts to walk up stairs!
@whitestone - I'm on the Sweet Spot Base 2 (low volume) plan at the moment, but I also commute by bike (20 miles round trip) 4 or 5 days a week and that + 2 turbo sessions + weekend rides is enough for my little body to take!
@legolam - fair enough, I'm not commuting at the moment, either been icy or storms round here for the last few weeks so have been lazy and getting the train 😳 I'll build the commuting up slowly over the coming months but use it as zone 1/2 riding, almost recovery rides.
Part of me is dropping the third workout per week solely so I don't get too fixated on "training" to the exclusion of fun. I'm a 32 year old girl with a full time job - I'm not going to be troubling Victoria Pendleton or Annie Last any time soon. I sometimes need to remember that this is my hobby and, as serious as it feels at the time, winning the regional XC series does not make me an elite athlete!
@legolam - just wait till you get to my age - it takes everything you've got to prevent the downward slope becoming a precipice! 😯
20 min test for me today. Started a test yesterday, but made it a recovery session as clearly hadn't recovered from thursdays bonk!
7% increase in FTP. which i'm pretty happy with. 😀
i'm moving off a training plan and going freestyle!
going to base the week around one threshold session (4x10, 3x15, 2x20) and one under over session. any one got any good suggestions for under over sessions?
Nice improvement, check out Mills, as well as the first 40 minutes of Local Hero
For under/over sessions check out Sill, Picket Guard, Emerson, Palisade, Tioga. There's loads on there with various combinations of duration. Or you could just roll your own like [url= http://www.trainerroad.com/cycling/workouts/66144-hj-ou-3 ]this one[/url] using the workout creator.
plenty to be getting on with. cheers 😀
ANy recommondations for a heart rate monitor?
Sounds as if the garmin I was going to buy isn't the most reliable!
Some people complain about the garmin strap, I've not had any issues. Most with issues seem to be happy replacing the strap part with a Polar one, so maybe just get the Polar bluetooth one unless you need it to be ANT+.
I'd also have a look at the Viiiiva strap or the Wahoo TICKR if I was buying now. The former definitely has ANT+ bridging to Bluetooth which could be very handy for TrainerRoad on iOS, the latter I think may well add support soon.
By the way, anyone using a RFLKT+ with bridging with TR?
I've had the Garmin strap for nearly two years and it's never missed a heart beat 😆 I haven't even changed the original battery yet.
About to do Ericsson ...
I've got the original large plastic HR strap from Garmin, must be into its 4th winter and again its been excellent.
The issues seem to be with the soft strap and sweat build up on the sensors.
The original ones do last well, I've still one going strong but properly manky around the contacts. The place mine have failed is where is the strap slots in, the plastic splits, only after a few years use though. Also find the new straps a lot quicker to pick up the HR.
I've been told that you should disconnect the transmitter pod after use and wash the strap. Mine is an elasticated fabric strap so not sure which one that is - old/new?
I've had the premium strap for 2 years now, it does give some odd readings if you let it go too long without cleaning.
Mine gets washed every dozen or so uses, one battery change after about 18 months, it's been very reliable.
So after three months following sweet spot plans TR dropped me off just in time for my two crits, felt much better prepared going into them certainly an improvement on last year.
Easy week then on to Intermediate Build...
First workout that I've failed to complete tonight 🙁 Just felt really hard work and had to ease off about a minute in to the last effort. The next two workouts look just as hard - eek!
It was me with the HR issues, pretty much sorted with washing and ECG gel. I would still buy one if its the cheapest but from someone with good warranty support. I have actually given up wearing it for performance/mental reasons...
Week 3 of mountain bike mid volume started tonight, Lafaytte, is it sad to say I'm enjoying the pain ? Liking the turbo in winter as means that my commute can be a nice drift along and mtb is just about having fun, without the background thought that I should be 'working' at it.
So what to do on Friday?
Ive been doing an hour on Monday and Wednesday and then 1hr30 on Fridays, but I've got a big all day ride planned on Saturday.
So do I ditch the Friday and replace with Saturday, do it anyway and suffer on the Saturday or miss the Friday and do it on Monday instead.
Personally I'm thinking to skip the Friday, ride Saturday and then do the 1hr30 session on Monday instead
Do the session, 3hr 30m a week isn't much, you have more rest days than on days
If your tired come Monday just reduce the intensity of the work out, depends how big you class a big mtb ride?
Carson tonight which I wasn't looking forward to given my dismal performance on Monday - looking at the heart/power data from that session I thought I was coming down with a cold. In the event it wasn't too bad though the low cadence on some of the efforts was hard work. Eclipse on Friday.
Back on it this week after having a week away in New York, not a good start after only doing 1 week.
Goddard and Monitor done. Felt good.
http://www.trainerroad.com/cycling/rides/1560746-Goddard
http://www.trainerroad.com/cycling/rides/1576668-Monitor
So do the session. that would mean 3 sessions and then Saturday ride, which makes 4 days on 3 days rest??
whats wrong with that?
anyone got a any tips for sessions first thing in the morning. I seem to struggle to be up and awake. power down, flag early etc. If i do the same sessions in the afternoon then i find them (relatively) easy; before work i'm giving up and not finishing.
The only reason i am training before work is because after work is really tough for me to fit in.
Do sessions with a longer less intense warm up, sounds obvious but Sufferfest sessions that start at 4/10 are way way harder, (for me anyway), than those that start at 3/10, no matter what the time of day I do them, (Local Hero I'm looking at you here).
Also you have the option to tone down the intensity, so do the sessions at 95% of FTP not 100% as is the default. This in itself is a massive mental boost.
I do all my training before work - I'd suggest for the aerobic ones a glass of orange juice and a cup of tea, for the more anaerobic I add a gel in as well. Seems to help me when I'm about to mount the turbo at 6.15 in the morning.
Blew up again tonight 🙁 Think I might have a bit of a bug, it's the second no finish this week. Not sure if to redo this week's block next week or write it off and keep to the plan.
Because in your previous post you said you have more rest days than on days. When clearly I don't!
Ive been doing an hour on Monday and Wednesday and then 1hr30 on Fridays, but I've got a big all day ride planned on Saturday.
3 on, 4 off?
Because in your previous post you said you have more rest days than on days. When clearly I don't!
I think the point is that a 1-1.5 hour ride/ turbo session shouldn't take too much out of you so do what you want. Even if you properly smash yourself in that time, the legs will feel a touch sore the next day, but you'll physically be able to do all your planned days in a row with no rest and still have good rides/ sessions. Start with the shortest most intense intervals on day one then make the intervals longer and less intense as you go to day three if you ever do triple up your days. Assuming good sleep/ food/ etc physiologically they aren't long enough to require a lot of rest.
God I'm struggling with my top end. All my recent workouts are 125% Ftp or above short power intervals, followed the next day by 12 mins x whatever just short of Ftp. Just completed wolf jaw 30, yes 30 sprints. Had to go down to 95% after 10.
I know the say train to your weakness but I'm feeling the pain-literally! Ah well, got to keep trying, to improve.
God I'm struggling with my top end. All my recent workouts are 125% Ftp or above short power intervals, followed the next day by 12 mins x whatever just short of Ftp. Just completed wolf jaw 30, yes 30 sprints. Had to go down to 95% after 10.
In theory, as far as I am aware, 125% FTP should be quite doable for repeated 4-5 minute intervals, maybe even longer. Super short repeated sprints are however... a total killer 😀 I wouldn't be too hard on yourself. Do an FTP test if you don't have a recent one, make sure you are fresh (mentally too!) for the highest intensity days and don't worry too much about the numbers during the sprints for the first few sessions- just go as hard as you can while being repeatable. A bit like an FTP test, a bit of practice and knowing your legs goes a long way IMO.
as above
the 125% over FTP bits are too short (30s) to keep accurate, i often find I'm far to high on the wattage so cannot repeat many,
but on a 125% prolonged effort its easier to pace so i can hold 375/380W even if I'm hanging at the end
most recent i have was this, outdoors, slight ramp at the end, hence the dip in speed
[URL= http://i1272.photobucket.com/albums/y394/dansipods2/Screen%20Shot%202015-01-31%20at%2021.24.14_zpsvbm1utdk.pn g" target="_blank">
http://i1272.photobucket.com/albums/y394/dansipods2/Screen%20Shot%202015-01-31%20at%2021.24.14_zpsvbm1utdk.pn g"/> [/IMG][/URL]
Is a fair point. I initially struggle with the "off" period which is just below Ftp but the lactic is burning through and not gone before I'm back on again in 15 seconds time. Oh it burns. But yes the experience grew and I was less ragged at the end than the beginning.
I can't hold 125% for more than a minute and a half, it's always been an issue for me, I'm not a powerful rider at the top end I tend to chug along consistently over long periods, hence my better succes at longer MTB events.
As I said I need to work to his though to improve my overall end game.
It is good to train to weaknesses but also not worth beating yourself up about it, one of the great things I am finding about using TR and a turbo is that it is a safe environment to test yourself. It is helping me understand where my limits are and just how far I can push without holding back thinking I either had to get home or finish a race.
Did an 8 minute test two days ago, still no good at constant power and pacing, more power on second interval with too strong a finish. But learning and was an improvement.
Just to add wouldnt get too hung up on sprinting, I am working on losing a bit of top end to fill in my mid range. I race hour and half xc and always lead from the start but get reeled in.
Oh don't get me wrong, I'm not upset. I know its not my strength, and I know keep doing it will help.
In e beginning with TR I wasn't failing a single interval. Now there are some I can't finish. As long as I'm mentally and physically giving it my all I know I'm developing myself, rather like that last rep to failure in the gym. I was ready to give me after 45 mins becuase me legs hurt so much but I move to a TT/sprint position on the nose of the saddle and continued to knock them out.
Jack Bobridge failed he hour record today, but riding at 51kph for an hour is still huge.
It can be frustrating and demoralising though, I've never been good a pushing myself for the sake of it that's why I seem to have developed into a of a sprinter because I enjoy pushing power and I have neglected endurance.
That's some HR dirty rider, doesn't seem to be dropping at all in between intervals, I couldn't flatline like that I'd fall over. Think your fairly local to me, or at least go round Dalby a bit. Stalker mode. It's only that I've seen your stages on your mtb on that thread.
I can't hold 125% for more than a minute and a half, it's always been an issue for me, I'm not a powerful rider at the top end I tend to chug along consistently over long periods, hence my better succes at longer MTB events.
I would have thought you can, otherwise you'd never get up even a fairly small rise repeatedly in the longer events. 125% FTP doesn't get you far in real, outdoor rides, assuming average weight and fitness. For example, my FTP is pretty low at the moment, 3.25W/kg, and 125%FTP is just over 300W and roughly equivalent to the power I need to climb a 8-10% lightly muddy gradient in the granny ring to just keep moving and not stall. Unless you never encounter moderate gradient off-road climbs of longer than a minute and a half then I think you do physically have the power in the legs. In reality, outdoors, 125% FTP is like a fair but not crazy climbing pace on a 4,5,6 minute climb. This seems to tally with Monod's critical power model so I don't think my numbers for this are too far away from reality for most
I think as dirtyrider mentions above the main issue is getting accurate numbers out of these short intervals. Displaying power over multiple seconds means there's a lag in the reading so it is easy to overreach and displaying 1s power means you'll see a highly variable number- neither is a good way to hit sustainable power in repeated sprints IMO. I don't know what others think but I'd be tempted to focus on keeping a consistent gear and cadence selections and be conscious to click the same number of gears for each sprint rather than chase numbers on TR.
Main thing above all that is know what the aim of the session is and ride to those aims according to how your legs are on that day. There shouldn't really be such a thing as failing a session unless you are really knackered before even starting in which case a rest does no harm
I don't know what others think but I'd be tempted to focus on keeping a consistent gear and cadence selections and be conscious to click the same number of gears for each sprint rather than chase numbers on TR.
I was doing this as TR was taking a few seconds to register my increased power, slightly annoying this as the workout NP and TSS is flawed as a result - but never mind I know what I've done physically.
Re 125%, its possible I have my resistance on my Turbo set to high - 3 months ago I set it higher to help me develop some power. FWIW a 125% burst is giving me about 30kph on TR whereas on the flat road I'd expect the speed to be higher as I can ride that below threshold - perhaps I'm climbing a bigger hill than you indicate as a result.
i think the last time i did any sort of intervals on the turbo, i did Katahdin thats a nice session,
depends on the session your doing as well, as some are 100% of FTP with jumps to 125% or more, then back to 100% then 125% again, those sessions are HARD
I was doing this as TR was taking a few seconds to register my increased power, slightly annoying this as the workout NP and TSS is flawed as a result - but never mind I know what I've done physically.
The response of TR measuring and recording power should be pretty instantaneous to your effort measured by speed. I'm pretty sure what actually gets recorded is fine. I think it is mainly that you have TR set to display an average over multiple seconds, hence it looks like there is a lag between the effort and the numbers rising. I wouldn't worry about NP or TSS for 30s sprints since it is based upon a 20s moving average which smooths "peaky" efforts and will always underestimate them anyway.
Re 125%, its possible I have my resistance on my Turbo set to high - 3 months ago I set it higher to help me develop some power. FWIW a 125% burst is giving me about 30kph on TR whereas on the flat road I'd expect the speed to be higher as I can ride that below threshold - perhaps I'm climbing a bigger hill than you indicate as a result.
Power is power, resistance is irrelevant providing you have your settings correct.