I’ve been on TR for a while but haven’t used a TR training program since before the introduction of AI abs am considering it for base.
My training is normally pretty simple blocks of sweet spot, threshold and vo2. For each block I just push out TTE. For sweet spot I typically stop at around 1x60 or 2x45. Longer endurance rides on the weekends.
If I switch to TR AI plans, are they likely to prescribe SS rides of that length? Typically the easiest SS ride I would do is 6x10.
Typically, interval workouts are 60–90 minutes, and 2 x 45 = 90 minutes would be too long. There are workouts that fit your description such as [Doonerak](Log In to TrainerRoad) and Bandana Spire. With shorter sweet spot workouts, TR would add VO2max bits to add fatigue. Speaking from own experience, this works.
TR AI suggestions are capped at workout level 10 (with possibly decimal points after that, can’t remember exactly).
Looking at TR sweetspot workouts catalogue, it is either Wright Peak +2 (PL 10.9, 4x30min 88-90%) or Wright Peak (PL 10.0, 3x30min 90-92%)
What i’ve learned about TR AI is that it takes into consideration what you have already completed and progress that even more. Therefore, if you completed a 2x45 i believe it would recommend something even longer as long as it’s in the libray.
If you’re not already a member, the More SweetSpot team has a bunch of pre-built long SS workouts.
I’ve found that to be generally true if you completed the work as TR workouts, but I don’t think it’s looking at your training history (prior to TR) as a starting point. It’s a common complaint/observation that many new users bring up (which seems relevant for the OP who is considering switching to a TR plan). But it doesn’t take long for the system to adjust and you can leap frog into an appropriate workout by choosing alternates. And yeah, there are plenty of challenging SS workouts in the library. Whether the system pushes them to you or not is going to depend on what type of events you put in, your time/volume limitations, past TR workouts, etc.
It’s been a few years since I did an intense SS plan on TR, but my experience was that no, TR did not tend to schedule workouts like 1x60 or 2x45. It was much more likely to plan the 6x10, even if I went outside and did 1x60.
It would also increase your FTP, which would bump you back down to the lower PL SS workouts with shorter intervals and never get you to a 1x60 type session. This may have changed more recently, so would need someone who’s actually seen it happen to chime in. The replies above seem to me to be focused on what is in the library vs. what TR actually plans for you.
Thanks @Pbase 
. I usually do my own base training but am debating using plan builder this time and following TR.
Any experience with that?
I’m currently doing a Plan Builder generated Masters General Base phase. It’s pretty much one SS, one TH, and fill in the rest with Endurance. I’ve picked quite a few Alternate workouts to try to teach the AI my proper PL’s.
As far as effectiveness, I’m probably not the best person to ask. I mostly replace the mid-week Z2 rides with runs, and usually bump up the length of the weekend rides because I do them outside.
Thanks. Might give the TR AI a go. If it’s not working by year end I can still switch back to my normal routine in January.
As a few others have pointed out here, we’ll certainly progress your SS workouts based on your performance, but the specificity of the workouts is based on the discipline of the plan you’ve chosen.
Some plans incorporate more sustained work, while others might utilize shorter intervals (think 30/30s, over-unders, etc.). We think that if you pick a discipline that fits your goals, the training we provide will do well for your fitness.
If, however, you’re looking to specifically build up TTE in a focused block, we aren’t going to progress you in an extremely linear pattern such as 3x20, 2x30, 1x60, etc. That is something I’ve seen athletes do with TR and our workout library, but it requires a bit more of a hands-on approach.
Again, we think the training we provide is a good place to start for most! 