TrainerRoad - Silliman - 4/26

This days workout was another short burst interval type, called Silliman.  The trainerroad workout plan describes it thusly:

Power Intervals? Billats? Call them what you will, but today is all about stressing that aerobic engine.

By working at high percentages of your aerobic capacity (aka VO2max), you'll raise the "tide that lifts all boats" meaning that improvements in your aerobic capacity will improve your power at VO2max, your power at lactate threshold, and your aerobic endurance.

Want to ride your 70.3 bike segment at a faster, subthreshold speed? Do VO2max intervals.

Want a faster 40k TT? Do VO2max intervals.

Want to be a better climber? DO VO2MAX INTERVALS...and do a lot of them.

We'll start high, reach even higher in the second set, and then we'll account for some fatigue in the final set by dropping the requirements slightly. Keep this aerobically-inclined by spinning quickly, no less than 110rpm for each and every minute.

Compared to other sprint interval workouts (such as Cirque, from earlier this week), the intervals here obviously don't go to as high a power rating, but instead of lasting for 15s, they last for a full minute, and as you can tell, it still drives up the HR.  Physically, this workout was more difficult because of that, but mentally it was easier because there were fewer intervals.