Nines Progress: 279W -> 291W -> 304W -> 313W -> 318W -> 322W

December 5: 322W (112 Strava Suffer Score)

Marginal gains... Up four watts from last time, at a considerably higher heart rate. That hurt!

November 28: 318W (103 Strava Suffer Score)

Just a five watt increase from last time... And I was hurting all through this session. Much higher heart rate and Strava Suffer Score compared to last time. Ouch! :(

November 15: 313W (77 Strava Suffer Score)

The thing is that I wasn't actually going for a record this morning. The plan was to do the intervals at low cadence instead of the normal 90-100rpm. So I started the intervals at about 65rpms and 290W. But then my legs just wanted more so I ended up doing the last five at 320W and about 70rpm.

Heart rate was the lowest I have ever had for the nines and also the recovery time that Garmin gave me after was at 43 hours (compared to 3.5 days the first time I did the intervals)


November 7: 304W (97 Strava Suffer Score)

November 2:  291W (114 Strava Suffer Score)

October 25:  279W (109 Strava Suffer Score)

These intervals are performed in the following way:

1. 9 minute warm-up interval (does not count towards the average wattage)

2. Eight 9 minute intervals (average wattage is over these 8)

3. One minute rest between intervals, sitting still on the bike (not moving your legs)