I’m always on a TrainerRoad plan of one type or another – but I modify them to both my work schedule and my rest requirements.
So, for instance – if I finish a block of Vo2 work . . . or even if I’m in the middle of a block, like with General Build . . . if I find my self dreading the work for more than 2 days, I’ll pause and do a week or two of SS/threshold work, and then resume the Vo2 work.
Also, I use Sweet Spot work to stitch together training plans if I have a two week gap or something to fill to make sure I am peaking for an “A” event.
Lastly, if I am trying to lose weight I will revert back to SS work and mix in some runs – I find that running outside gives me adequate cycling recovery for SS work, while also helping accelerate the fat loss.
A typical Sweet Spot week with 3 workouts for me would look like:
Day 1: Sweet Spot: 60-90 mins
Day 2: Over/Unders: 60-75 mins
Day3: Sweet spot: 60-90 mins
Then maybe add and endurance day if you want.
How you sprinkle in rest is up to you. If I’m trying to lose weight, I would run before and after Day 2.