FWIW there are no secrets to be had, and that’s probably the biggest coaching secret of them all. The secret sauce speeds up the process modestly, and that’s it
That’s a great answer!
Not sure if Mikael is a polarized guy. Did his 7-hour-a-week free COVID plan (twice), and I’m now in the early weeks of the Intermediate 70.3 plan. Both have plenty of zone 3 and sweet spot work on the bike, and the COVID plan contains a healthy dose of zone 3 and subthreshold running on hills (there is zone 3 running in the 70.3 plan as well). The split between low and moderate/high intensity would be 75/25 or thereabouts (a bit hard to tell because I’ve been adding extra time myself, which is mostly low intensity running, to the plans).
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