Not a chance 
Iāve spent a TOTAL of 1.58% of riding time above Z2 this year.
Running? 3.34% above Z2
Let me check my half marathon build from 2019ā¦
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Iād stop worrying about exactly which āzoneā you are in.
Simply put
- EASY - mean easy. Exactly this. not āeasy because itās easier than hardā
- TEMPO - working hard but entirely sustainable. Think somewhere between olympic and 70.3IM pace depending on which end of the tempo āzoneā you want to be in.
- HARD - exactly this. level is set by the time of the hard interval, clearly a 20minute hard interval will be different from a 5minute one which will be different from a 1 minute one. Longer than 20minutes probably isnāt āhardā
Over time youāll pick up your own nuances around this, and what power levels they actually correspond to.
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23.22% was āhardā - as I couldnāt do distance, due to work pressures, I had to run hard.
I ran all of them without looking at my watch, as it was often dark and wet and pace is meaningless after a hard day at work, etc.
I just ran 400/800/hills at whatever pace made me feel slightly sick for the distance and reps.
Didnāt run over 80 minutes (10 miles) before race day.
Barely ran for one week, as I was in London, then had a āhardā week before the raceā¦
ā¦ended up surprising myself with a 1:20:41
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@hillwall Re. Ftp tests, I too, have been frustrated when you think youāve got a big gain coming and it doesnāt materialise. I found when Iāve done them, the more I build them up into a āthingā, generally, the worse the outcome. Just stick at it and look at the direction of travel over time. I plateaued for a few months recently, only fluctuating a few watts up and down. It was only in the last couple of weeks with some enforced rest and I had a big jump earlier this week (although this was in a Zwift race and not an actual test, but I felt much more aerobically fit). This brings me to my second point. When I was using TrainerRoad plans, all sessions were zoned by power. As I am now doing my own thing, Iām using power still for the hard sessions, but using rpe much more, particularly for the 80 of the 80:20. For example, I will do a 90min Zwift ride at around 180watts which is around 60% of ftp. It feels too easy, but means I can do the hard sessions later in the week.
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An hour in the gym this morning.
6k row, bridges, military presses and side planks.
Lunch, 30 minute spin class.
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8 and a bit mile run and a 2km OW swim - overcast/wet so barely a soul bar one speed boat.
Quite choppy.Always seems to settle down after half an hour - must be my calming influence 
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Did the 16K TT on Zwift, Tempus Fugit. OMG that hurt and Iām unfit!
22:44, 296W AP, 4W\KG
Not sure I was expecting much more though TBH
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Thatās my easy Zwifts gone then
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3 x 200m pull, paddles both
3 x 100m free
3 x 200m both, paddles, pull
Pyramid. Built up that middle 100m to 1:26, felt okay.
Not really enjoying exercise at the moment 
I need to join a club for some motivation, but CBA to drive/cycle to sessions, I like everything on my doorstep 
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8 miles in the blowy wind
58:52 / 7:21 pace / 124HR
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Wanna ride, but donāt wanna get wet or blown off.
Neither do I wanna go on Zwift.
Planning training on TP is equivalent to training, right?
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Just get on Zwift you tart
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But why do something you donāt want to???
Zwift is pissing me off atm. Well the bike I use for Zwift. Everytime I pedal hard the chain comes off. I swapped the chain and cassette recently and made a bodge job. Think I didnāt tighten it enough and itās a mess 
If I stick to Zone 2/3 itās fine which is 90% of my zwift riding atm.
Type II fun
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75mins on Zwift with Coco.
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5.5k treadmill run this morning, all uphill.
Will go swimming tonight. Think a mile TT is on the cards.
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go get it
Then donāt.
Tonight;
Burger
Beer
Cider
Ted Lasso
(Pringles and beer)
Physical / Mr. Corman
(Pringles and Beer)
Dr Death / White Lotus
(Bombay Mix and Cider)
Love Island
(Gin and tonic)