@Calvin_Crawford I definitely find all the up and down on that last one adds to the brutality of it. It’s like every time I sit down it hurts that much more than the cadence did before.
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AVDP is one of my favourites. I have been caught out on my last 2 rides though.Elements got me near the end.Today was TBTITW on reduced numbers. Twice I ground to a halt in the first 11 minutes after a standing bit.I found I just could not turn the pedals .I have thought about this, the last 2 days I have gone into the ride in a relaxed frame of mind .both short rides, then I struggled when it got harder.AVDP bares its teeth before I get started. I am steeled for what will follow and it makes the ride more doable
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Love AVDP, and find it easier (its all relative I know) than 9 hammers. Even on new numbers I can just about get there on the last interval.
If I try 9 hammers with the same focused approach, no difference. I’m bushed by 7 or 8 on a good day. Just can’t quite get through hammer 9 no matter what I try, fresh or otherwise.
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Both of these are absolute beasts but I find 9 Hammers just a touch worse. I think it is because the soundtrack of AVDP jives with me more than that of 9 hammers.
I need to rely on all of the little tricks to lower the RPE enough to get through both of them. Have to separate the body from the mind.
It’s actually pretty interesting how different the mental approach is to a 4 min or under effort compared to a longer one like a climb in angels.
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Not sure I like this thread much lol… Im only two weeks into intermediate plan and I have AVDP a week today!!
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Spoons52 Everything will be fine
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@spoons52 
Just remember it’ll be hard but that’s really the point. And who knows, maybe you’ll come out of it being one of those people that love it.
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My experiences with AVDP are all the same …
… suffer to get through the first three 4 min efforts
… then barely manage to get through the 4th (because of all of the accelerations to high cadences)
… then consider reducing intensity for the 5th during the last 3 min recovery but don’t
… then realize that the lower cadence work in the 5th effort is tough but more manageable for me
… I end up finding the last effort the easiest of the five with the exception of the final sprint, although it’s relatively short.
I forget this emotional roller coaster every time I do AVDP but then remember during the 5th set. A Very Dark Place is aptly named, I suppose!
PS: For me, 9 Hammers is tougher but only because it’s a longer workout. Same level of peak suffering … I find the 4th four minutes is like the 9th hammer.
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Thank you all for sharing your experiences. Loving this forum. Got “Long Scream” today and “Cadence builds and Holds” tomorrow
Onwards and Upwards.
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So The build up starts today. feeling good after absolutely nailing “cadence Builds and holds” rest day tomorrow then two outdoor rides followed by rest day. Thurs is AVDP Fri is Power Station and Sat SUF Idol.
A big week. Wish me Luck 
Go beat it up … 
You got this @spoons52!
No, but it’s a session you have to be “on it” for. I’ve completed it more times than I’ve failed, but I don’t think I’ve ever completed it thinking I could have really given any more. It’s one of the hardest in the library I think.
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I"m definitely more of an MAP kind of cyclist and this one always eats my lunch and makes me question my very own existence. This one is sneaky hard for me.
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I think AVDP is one of those session you have to mental prepare / work up to and not just pick on the spur of a moment. Just looking back through my Sufferfest workout e-mail folder and found I’ve only done it twice in 2019/2020! My notes were:
2019:
2020:
Like The Shovel (there’s one I truly hate!) - dig deep and then dig even deeper still!
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Well I’ve nailed everything apart from “Who Dares” (blew up on final sprint with 7 secs to go) but I’m still not confident about tomorrow! I think I will cry if I fail. Luckily I will be home alone
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@spoons52 No need to cry. Just remember even if you don’t survive every interval you’re going to grow stronger and you’ll learn about yourself in the process. You got this!
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Thank you all for your support. I only went and flipping well did it.
I’m over the moon.
Onwards and Upwards
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Get in Simon !!
Thanks Sir M.
Once I got halfway through No 4 I knew I was going to make it.
Endorphins are starting to kick in now.
I’m heading to Pro Bike Kit to treat myself
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