Ladies and custom training plans

Any other ladies here using custom training plan feature? Would love to hear your feedback. For example does TR take into account your biological sex or age?


Welcome to the forum. At present, the Plan Builder does not use age or biological sex for setting plans.

The TR podcast group has commented on podcasts that those types of considerations are something they would like to address in one way or another, but there is nothing in place right now.

Maybe @ambermalika can give you more specific info?


Very good question and I myself was wondering the exact same thing.


I’m a 52 year old female, I used Plan Builder to set up my training for the next year using dates for a number of races I’d like to try in 2021. I am brand new to structured bike training, just starting week 6 of Sweet Spot Base Mid Volume 1 (it’s 5 days/wk). I’ve been loving the workouts but no there is no specification for your gender or age when you set stuff up. Since I’m new to bike training I’ve had to use the -1 or -2 versions for some of the workouts because I’m just not used to being on a bike this much but I seem to be adapting well so far. I’ll be doing a ramp test in a week so we’ll see how I’ve improved.

There have been some topics on this message board about adapting plans for older athletes but I haven’t seen anything about women’s specific plans.


I’ve found it useful to have rest week hit the same week as menses, mostly for overheating reasons. Otherwise I’ve not found any specifics beyond as Amber has previously mentioned just being aware of body/mental cues when engaging in training.


Thank you for your responses. I guess your FTP would regulate the intensity, no matter who you are so perhaps I’m more worried about being ‘mature’!
I am really interested in trying this out, just want to make the right decision particularly as I want to use the plan for triathlon training, not just cycling.
Also worried about tax being added to the bill for a UK user- decisions, decisions. I know, just do it!

In regards to older athletes, the main guidance is about emphasizing recovery as a priority that can mean having less intensity in a given week (limit time and number of hard sessions) as well as taking more frequent recovery weeks (ex: 2 to 1 work week to recovery week ratio vs a typical 3 to 1).


so I am just starting a XC olympic plan - base 1 - I fall into the mature cat. I guess at age 55.
so, is it recommended to do 2:1 during the base phase ?
how would I alter the plan. I.e. do I move the recovery week and complete it at week 3, and then continue with the plan as it was written for original week 3, and then 2 weeks later, redo the recovery week?
so I guess what I am saying is I’m not sure how to modify it so that I am still maximizing the benefit from the time I put in. Also I’m not so sure why I have 5 weeks of on in Nov. ? anyone else see that on their plans?

Yep. You take the work weeks as they are, and shuffle the recovery weeks around to get the work:recovery ratio you want:

Couple things to bear in mind:

  • It’s not a given that 2:1 is always better than 3:1 for everybody over 50. It might be worth trying the regular plan to see how you go, and modifying once you’ve got a feel for how you recover.
  • Plan Builder doesn’t handle manual changes to your plan very well. When you start shuffling workouts around, they become “detached” from Plan Builder, and you won’t be able to make some of the plan-level bulk modifications that are usually available (like changing the volume or changing the phase).

Is it during a Sweet Spot Base phase? The Sweet Spot Base plans are normally 5:1 because they’re a bit lower intensity and (theoretically) don’t need quite as much recovery.

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I am aware how TR works. I don’t need to lower the intensity or worry about “working too hard”. I just overheat. I, genuinely, didn’t ask for or need any of your advice.