# How much training volume does it take to maintain ~3w/kg?

**URL:** <https://www.trainerroad.com/forum/t/how-much-training-volume-does-it-take-to-maintain-3w-kg/5391>\
**Category:** Training\
**Created:** [November 8, 2018, 5:38pm UTC](https://www.trainerroad.com/forum/t/how-much-training-volume-does-it-take-to-maintain-3w-kg/5391 "2018-11-08T17:38:30Z")\
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**Author:** ![mcneese.chad](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mcneese.chad/32/15056_2.png) [@mcneese.chad](https://www.trainerroad.com/forum/u/mcneese.chad)\
**Post date:** [November 8, 2018, 7:37pm UTC](https://www.trainerroad.com/forum/t/how-much-training-volume-does-it-take-to-maintain-3w-kg/5391/4 "2018-11-08T19:37:49Z")

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Here is some info that may be helpful:

# Training Residuals:

- **Aerobic Endurance** – Establishment: 25-35 days; Residuals: 25-35 days
- **Anaerobic Power** – Establishment: 14-22 days; Residuals 14-22 days
- **Muscle Endurance/Threshold** – Establishment: 10-20 days; Residuals: 10-20 days
- **Sprint Power** – Establishment: 2-8 days; Residuals: 2-8 days

# Declines in Aerobic Capacity:

- **1-7 days: negligible decrease**
- **10-14 days: 6% decrease**
- **14-30 days: 12% decrease**
- **30-63 days: 19% decrease**
- **\>63 days: 26% decrease**

# Minimum we can do to stay fast:

- **Aerobic Endurance** – Once every 2 weeks, do a long, low-intensity ride. Ride long enough that the fatigue comes as a product of the ride’s duration, not its intensity. Example:[Laurentian](https://www.trainerroad.com/cycling/workouts/139274-laurentian)
- **Anaerobic Power** – Once a week. Something along the lines of 30- to 60-second repeats upwards of 130% FTP should suffice. Example:[Bird -1](https://www.trainerroad.com/cycling/workouts/139278-bird-1)
- **Muscle Endurance/Threshold** – Once a week. Try a 2×20-minute Threshold or even Sweet Spot workout. Example:[Eichorn](https://www.trainerroad.com/cycling/workouts/4250-eichorn)
- **Sprint Power** – Once a week. Perform 4-6 all-out efforts somewhere between 20-30 seconds long. Example:[Bays](https://www.trainerroad.com/cycling/workouts/18053-bays)

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The above was pulled from this page:

> [@CX, Road Enduro, Block Periodization, Heart Rate & More – Ask a Cycling Coach 176](https://www.trainerroad.com/forumt/cx-road-enduro-block-periodization-heart-rate-more-ask-a-cycling-coach-176/1297):
>
> Hey all, Jonathan here. Consider this post a live chat room and post-podcast discussion area for all things Episode 176 of the Ask a Cycling Coach Podcast. We’ll be live this morning at 8:00am Pacific, and you can tune in below. [[CX, Road Enduro, Block Periodization, Heart Rate & More – Ask a Cycling Coach 176] ](https://www.youtube.com/watch?v=l8WFhiddGoE) Note: If you experience lag with the embedded live stream, view the stream from this link: [Episode 176](https://www.youtube.com/watch?v=l8WFhiddGoE) Here are the topics we are covering today: [TrainerRoad kits now av…](http://shop.jakroo.com/TrainerRoad)

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