I’ve got at limited amount of time to do training, due to the kids etc.
So 1 time a week im riding my bike to/from work, which is 36 km each way - 72 km for 1 day.
Then another day of the week im going to ride a bkool route/race
and finally my plan was that a third day of training in a week should be trainerroad.
My thougts was to choose sustained power build, but im unsure if i should choose low, mid or high volume. The hours mentioned (3,7/6,75/9,17) is that how many hours used in trainerroad alone or just doing all kinds of exercises ?