I did a “FTP-builder” on zwift – wasn’t really HIT except occasional days, though it was above what I understand by sweet spot a reasonable amount of the time. Did seem to be working, even over just 4wks though that might be becase I “rode” an hour+ every day. Didn’t get to do the final test as I knackered my back putting shopping in the back of the car 🙄
Started off pretty easy IMO but got harder and the last “proper” training session was a bastard; 15 minutes of warm-up twiddling and then 2 min at 91% FTP 90 rpm/30 sec at 120% 95 rpm repeated 12 times with no breaks
I struggled on this one particularly, partly because I think it’s pretty tough but also zwift and/or my trainer didn’t seem to let off the required effort at the end of the 120% bits – I think it was too close to the previous effort/cadence and I couldn’t get it to let go. I ended up slowing down to 55 rpm but still needing 120% and on one of the reps I had to stop and wait for it to let go with the resistance. Not sure if that’s just my setup though; I’ve tended to “burst” up into harder efforts to be sure that it notices there’s been a change but that’s harder on a step down