Next Plan for the next 3-6 months

Training
1

Hey everyone,

I started cycling about 6 months ago and began training more seriously around 12 weeks ago. I just finished my first 12-week FTP plan. According to AI FTP, my FTP increased from 132 to 192, which is roughly a 45% improvement.

Overall, the training intensity felt pretty spot on. However, the threshold sessions with short recoveries (for example 3×12–15 minutes with 2–3 minutes rest) were extremely tough. My heart rate barely dropped during the recovery periods, which made the later intervals really difficult.

Interestingly, VO2max sessions feel manageable, and sweet spot workouts also feel okay. What I’m starting to suspect is that my aerobic base/endurance might be lacking. My current plan only includes about 1.5 hours of Zone 2 per week out of about 5 total hours, and I’m wondering if that’s part of the issue.

My current stats:

  • around 4–5 hours training per week

  • around 300–320 TSS per week

  • 3 structured intensity sessions

  • 76kg which stayed the same through out the 3 month block

For the next block, I’m considering:

  • reducing intensity days to 2 per week

  • adding significantly more Zone 2/endurance work

A few questions for those with more experience:

  1. Does focusing more on Zone 2 at this stage make sense?

  2. Are there specific TrainerRoad plans or goals that would fit this approach?

  3. TR suggests staying under about 5 hours per week. should I stick to that or gradually increase volume?

  4. Any tips for dealing with threshold workouts where HR doesn’t recover during short breaks?

Would really appreciate any advice or suggestions.

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2

“Sweetspot is OK but Threshold is HARD!”

Yep. Sounds about right. :rofl:

That’s pretty much the same for everyone, so be reassured.

My (24wk - Road - Getting Faster for Group Rides) plan has had me doing about 8 hours on average for my 3 non-recovery weeks. 350 to 450 TSS. All indoors on Zwift:

Two 90 minute interval days
A 2 hr endurance day
A 90 minute endurance day
A 90 minute “do whatever you feel like” day

The last one has usually been more endurance, but as I move into Build I’ll likely throw in a Zwift race every now and again, depending on how I’m recovering btwn the two workouts.

It’s working for me. :slightly_smiling_face:

2 Likes
3

Nice, I guess I tune down the interval sessions from 3 to 2 and see how it goes. 3 feels a bit too much currently and i cant do Zwift Races at all with that plan otherwise im blowing up :smiley: So guess 2 will allow me also to do some Zwift races

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