I can only train three days a week on the bike (Mondays, Thursdays, Saturdays) but I can add time/miles onto the typical 90-minute Saturday sessions and every other week I can add time/miles onto the typical 60-minute weekday sessions too.
Which option below would you go with to build maximum fitness and why?
OPTION 1 — Maximize Hours
(28 hrs per 4 week load + rest cycle)
Week 1: 3 hrs Mon, 3 hrs Thurs, 3 hrs Sat
Week 2: 1 hrs Mon, 1 hrs Thurs, 3 hrs Sat
Week 3: 3 hrs Mon, 3 hrs Thurs, 3 hrs Sat
Week 4: 1 hrs Mon, 1 hrs Thurs, 3 hrs Sat
Repeat
OPTION 2 — Maximize Consistency
(20 hrs per 4 week load + rest cycle)
Week 1: 1 hr Mon, 1 hr Thurs, 3 hrs Sat
Week 2: 1 hr Mon, 1 hr Thurs, 3 hrs Sat
Week 3: 1 hr Mon, 1 hr Thurs, 3 hrs Sat
Week 4: 1 hr Mon, 1 hr Thurs, 3 hrs Sat
Repeat
OPTION 3 — Consistent Hours Weekly Via Daily Variability
(24 hrs per 4 week load + rest cycle)
Week 1: 2 hrs Mon, 2 hrs Thurs, 2 hrs Sat
Week 2: 1 hrs Mon, 1 hrs Thurs, 4 hrs Sat
Week 3: 2 hrs Mon, 2 hrs Thurs, 2 hrs Sat
Week 4: 1 hrs Mon, 1 hrs Thurs, 4 hrs Sat
Repeat
TrainerRoad’s low volume BBS plan progression will be my foundation for intensity. Bonus miles/time will be mostly Z2 but definitely at or below sweet spot.
Posted a similar question before but it was a bit convoluted and hyper-specific. Cleaned it up and hopefully made it more applicable to everyone else with time-crunched schedules looking to maximize fitness. Thanks so much for any help or input. It is greatly appreciated.