I’ll echo what others have said about the build phase. I’ve moved up about 20% in FTP from November until now (just finishing build) as a new rider to structured training. Sustained Power build was TOUGH, especially the second block. What I realized towards the end is that I had to back down my workout % by a few points to keep it sustainable. At some point in the build block, you’ll be doing 3x 100% FTP efforts for upwards of 20 minutes (Mt Goode +2). If your Trainerroad FTP number (from the ramp) is leading ahead of the sustained power you can truly output (which is common for newer riders) by a few percent, you would essentially be trying to do three 20min FTP tests in a row. A 20 min FTP test calculates your FTP by taking 95% of your sustained 20 minute power…essentially you are doing about 105% FTP for 20 minutes. So this is a limit for most everyone and no one can do that three times in a row. Those few extra percent make a huge difference.
Initially, I started by following each workout and would drop effort as I needed mid-ride to try to complete, but by that time I had already dug a hole I couldn’t get out of. In the later sessions, I tried to head that off by adjusting my level going in and the rides were still very hard but barely doable. You will be operating at the hairy edge of what you can sustain in the Build phase so you have to pay more attention to decide what is sustainable for you. I still saw nice gains coming out of Build.