Yep! 12 min intervals on 4 Vise Grip could definitely be your challenge…
is that a typo, did you mean 2min? 12min intervals I could probably manage… at FTP
Did you have a significant change in your 4DP values since the last time you did 14 Vice Grip
I peaked at the start of last summer, did lots of low intensity volume while the weather was good and had a fair bit of time off the bike Nov-Early Jan due to “life stuff” and illness.
2022 Jan 30 HM FTP 269 MAP 338 (1st test on my new smart trainer, completed the ramp but didn’t switch to level mode on the last step so possibly an underestimate)
2022 Feb 12 FF FTP 253 MAP 331
2022 Feb 23 14 Vise Grips, completed at 100% average HR 150bpm
2022 Apr 10 HM FTP 276 MAP 347
2022 May 01 14 Vise Grips, I got about 1m10s through the 2m interval in the 2nd set before erg spiral of doom, held 70rpm for about 5sec before my legs gave out, took a 10 second breather while I dialled down the intensity to 90% and finished the interval. Dialled back up to 100% and completed the workout, Average HR 152bpm
2022 May 09 FF FTP 275 MAP 345
2022 May 19 14 Vise Grips, managed 1m30 of the 1st 2m interval, 10s breather, dialled it down to 90%, was feeling recovered enough by the 30s interval at the end of the 1st set to dial it back up again, big mistake was dying by the 1st 1m30 interval in the 2nd set, it all fell too pieces, but as always, has enough in the tank for the final 60s and 30s interval at 100%. Average HR 156bpm
2022 Jun 10 14 Vise Grips, Made it through the 2nd 2m interval at 100%, but it was an all out max HR effort to make it to the end, 90s recovery wasn’t enough and my legs gave out 1m into the next interval. Average HR 154bpm
2022 Sep 22 14 Vise Grips, Managed 1m20 into the 2nd 2m interval, took a complete rest to the end of the interval and completed the workout at 100%, Average HR 150bpm
2023 Jan 18 HM FTP 263 MAP 328
2023 Jan 24 14 Vise Grips, dialled down to 95% after the 1st 2m interval, couldn’t even hold that for the whole of the 12th Grip, Average HR 156bpm
I noticed looking back that the the last 2 times I didn’t start my workout until 7pm and hadn’t eaten since lunch, so fueling was possibly an issue even though I’m drinking 80g/hr of carb.
I’ll try dialing down my next MAP workout to 95% from the start, have something to eat 2-3hrs beforehand and see if I can make it through.