Alternate Build or Specialty, Work : Recovery Week Layout

I tested my own changes to Build Phase to increase recovery within the phase (along the lines of the alternate I did for Sweet Spot Base):

  • From 3:1 + 3:1 = 8 Weeks Total in the default TrainerRoad configuration.
  • To 2:1 + 2:1 + 2:1 = 9 Weeks Total in my modified configuration.

Instructions for Alternate Build or Specialty, Work : Recovery Week Layout:

  1. Apply the desired Build or Specialty plan to your calendar.
  2. Push Week 3 down one week.
  3. Push Week 3 down one week again (this makes two open weeks, after Week 2).
  4. Copy Week 4 (Recovery) up into the first open week (right after Week 2).
  5. Move Week 5 up to the final open week (right after the new Week 4 copy).
  6. Move the Week 5 annotation up to match the week move (this does not happen automatically).
  7. Pull Week 6 up one week.

The final order is:

  • Week 1 = Work
  • Week 2 = Work
  • Week 4 = Recovery (copied)
  • Week 5 = Work (see note below about order)
  • Week 3 = Work (see note below about order)
  • Week 4 = Recovery
  • Week 6 = Work or Taper
  • Week 7 = Work or Taper
  • Week 8 = Recovery or Taper + Event

Notes:

  • I swap Weeks 3 & 5 to get proper TSS ramp rate upwards (should increase from week to week). As a bonus, Week 5 includes a Ramp Test by default.
  • You can swap in a Ramp Test into Week 6 if you want, manually adjust FTP, or leave FTP alone for the final 2:1 segment.
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Just stumbled on this from the cross-link from another thread.

This is absolutely awesome and exactly what I’ve been looking for !!!

Thanks @mcneese.chad

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Nice. Glad you found it. Please let us know how it goes as you get into the new schedule.

Good luck and happy training :smiley:

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