Similar style as me. What I have noticed though is even if the workout asks for x cadence (say 110) even if I can't spin that high as legs are fatigued so long as maintain the target power the workout is happy and I still get the star.
Best to do an FTP test of some sort rather than guessing, you could be underselling your performance and missing out on some pain
I was a Zwift FTP Test that gave me the original result, which I wanted to do with my Vectors to get an accurate FTP result ... It's close enough to 220 that it doesn't really make a massive difference, but I felt it in the Novanta (2 by 20 at 90%) workout.Best to do an FTP test of some sort rather than guessing, you could be underselling your performance and missing out on some pain
I would join you guys, but I'm, er .... washing my hair, so will be busy
Similar style as me. What I have noticed though is even if the workout asks for x cadence (say 110) even if I can't spin that high as legs are fatigued so long as maintain the target power the workout is happy and I still get the star.
After reading other's replies I think I have also spotted why I don't have the spiral of death any more, and I think it's that I've learned how to avoid it .... whatever you do, don't stop pedaling; as soon as you do the ERG resistance rockets and you're in the spiral. I take drinks in the rest periods only so I don't lose focus in hard sections. I never let the cadence drop below 50. if I'm struggling I'll drop the session down from 100% (or if feeling good, push it up above 100%). If I know there is a very hard section coming up and I really can't make it as not had enough rest I'll pause the workout, spin my legs out for a minute, get the cadence back up, then continue the session; I rarely do this, but when needed it's the difference between failing a session and being able to finish a session.
Final thing I've learnt is the FTP that Zwift gives me from racing is a little too high for the workouts. Zwift has me at 257 FTP, but there is no way I could finish the workouts at this FTP. I've therefore set the workouts at 240 watts and I can always go up from there 10% in session. I do this on some of the easier sessions, but on hard sessions like Yellow Unicorn I had to come down to 95% for the last 10 minutes - had I been at 257 FTP I'd have failed that session!
These are my top tips anyway .... peeps are free to ignore or use as they see fit
Just knowing about it made all the difference. Redid "sneaky" last night without changing gears and no Spiral of Death. Thanks again. It just shows this forum is good for more than the comedy.But you comedians are why I check it first thing in the morning. Well the humor and the odd giraffe facts.
What advice? i never upped it when Zwift re-calculated my FTP as 257 - well, I did do a couple of workouts at that and they weren't too bad, but I know that I'm more 240 than 257So you took the advice and dropped the intensity/ftp?
I've always used the % slider in workout to help as and when needed, assuming I have the dexterity to use the mouse whilst I'm covered in sweat 
I know more giraffe facts if they are needed ... like they have a 14 inch blue tongue
I can also identify giraffe poo compared to other antelope poo in the wild... I have so many skills 
even if they eat chicken nuggets for a week ?
Not much draft going up, or what?
