# Plan Improvements: Short, General, and Sustained Build! **URL:** \ **Category:** Announcements\ **Tags:** plans\ **Created:** [December 23, 2018, 12:13am UTC](https://www.trainerroad.com/forum/t/plan-improvements-short-general-and-sustained-build/8413 "2018-12-23T00:13:17Z")\ **Posts on this page:** 20\ **Page:** 2
**Author:** ![JulianM](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/julianm/32/2112_2.png) [@JulianM](https://www.trainerroad.com/forum/u/JulianM)\ **Post date:** [December 24, 2018, 11:03am UTC](https://www.trainerroad.com/forum/t/plan-improvements-short-general-and-sustained-build/8413/21 "2018-12-24T11:03:45Z")
I was thinking just that! “We used to do our 10x VO2 Max intervals at 180% for 8 minutes with 30 seconds rest. Tell that to new TR users today and they wouldn’t believe you” Luxury 😀💪 🤣 ---
**Author:** ![MI-XC](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mi-xc/32/12993_2.png) [@MI-XC](https://www.trainerroad.com/forum/u/MI-XC)\ **Post date:** [December 24, 2018, 1:22pm UTC](https://www.trainerroad.com/forum/t/plan-improvements-short-general-and-sustained-build/8413/22 "2018-12-24T13:22:26Z")
> [@oggie41](#): > > I also like the fact we’ll have bragging rights over our successors… “You don’t know you’re born lad, I remember Spanish Needle when it was 150% FTP, back when men were men”. Exactly… and it was uphill both ways in the snow knee deep. Kids these days don’t know how easy they have it ! 😂 ---
**Author:** ![DaveWh](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/davewh/32/13120_2.png) [@DaveWh](https://www.trainerroad.com/forum/u/DaveWh)\ **Post date:** [December 24, 2018, 2:14pm UTC](https://www.trainerroad.com/forum/t/plan-improvements-short-general-and-sustained-build/8413/23 "2018-12-24T14:14:02Z")
> [@MI-XC](#): > > uphill both ways in the snow knee deep Luxury!! [![](https://global.discourse-cdn.com/trainerroad/original/3X/1/2/1220425df42215a68d44ad5063909dcf4c9a6e61.jpeg "Monty Python- Four Yorkshire Men") ](https://www.youtube.com/watch?v=1by0-nkKOTs) ---
**Author:** ![apond58](https://avatars.discourse-cdn.com/v4/letter/a/f9ae1b/32.png) [@apond58](https://www.trainerroad.com/forum/u/apond58)\ **Post date:** [December 25, 2018, 10:27pm UTC](https://www.trainerroad.com/forum/t/plan-improvements-short-general-and-sustained-build/8413/24 "2018-12-25T22:27:16Z")
> [@Captain\_Doughnutman](#): > > How will I get faster by riding slower?! 😬🤣🤫 # 80/20 Running: Run Stronger and Race Faster By Training SlowerKindle Edition by [Matt Fitzgerald](https://www.amazon.ca/s/ref=dp_byline_sr_ebooks_1?tag=trainerroad0b-20) (Author), [Robert Johnson](https://www.amazon.ca/s/ref=dp_byline_sr_ebooks_2?tag=trainerroad0b-20) (Foreword) The same way runners do? ---
**Author:** ![Captain\_Doughnutman](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/captain_doughnutman/32/7694_2.png) [@Captain\_Doughnutman](https://www.trainerroad.com/forum/u/Captain_Doughnutman)\ **Post date:** [December 25, 2018, 11:43pm UTC](https://www.trainerroad.com/forum/t/plan-improvements-short-general-and-sustained-build/8413/25 "2018-12-25T23:43:17Z")
a) it was a facetious rhetorical question; b) I’d die from boredom if I ever went as slow as a runner! 😱 ---
**Author:** ![dhaines83](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/dhaines83/32/16238_2.png) [@dhaines83](https://www.trainerroad.com/forum/u/dhaines83)\ **Post date:** [December 26, 2018, 11:23am UTC](https://www.trainerroad.com/forum/t/plan-improvements-short-general-and-sustained-build/8413/26 "2018-12-26T11:23:48Z")
Yeah I thought San Joaquin +4 was a bit hard 🤪 glad it’s been reduced ---
**Author:** ![Pat\_Wheatley\_Caldeir](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/pat_wheatley_caldeir/32/5283_2.png) [@Pat\_Wheatley\_Caldeir](https://www.trainerroad.com/forum/u/Pat_Wheatley_Caldeir)\ **Post date:** [December 26, 2018, 2:10pm UTC](https://www.trainerroad.com/forum/t/plan-improvements-short-general-and-sustained-build/8413/27 "2018-12-26T14:10:20Z")
Modifications to the workouts may allow more people to complete the workouts, but what I would prefer to see is more flexibility within the software program. For example, if I’m doing my workouts outside, some days I can do a few more watts, whereas other days I can’t do as many. It would be good to be able to dial up or dial down the watts during a TrainerRoad workout. Another suggestion would be to allow people to extend the rest interval if they need to. ---
**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:** [December 26, 2018, 2:13pm UTC](https://www.trainerroad.com/forum/t/plan-improvements-short-general-and-sustained-build/8413/28 "2018-12-26T14:13:23Z")
> [@Pat\_Wheatley\_Caldeir](#): > > It would be good to be able to dial up or dial down the watts during a TrainerRoad workout. That feature already exists. Use the “Intensity” control at.yhe bottom of the app. It defaults to 100%, and you can increase or decrease in 1% increments. It pushes the target power up or down based on the current target power and multiplies but the Intensity setting. > **[How to Change Workout Intensity](https://support.trainerroad.com/hc/en-us/articles/202026740-How-to-Change-Workout-Intensity)** > > This article will teach you about the intensity of workouts and how to manipulate this variable. > Intensity Factor (IF)® Defined > The Intensity Factor of a ride is defined as how intense/difficult th... ---
**Author:** ![Pat\_Wheatley\_Caldeir](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/pat_wheatley_caldeir/32/5283_2.png) [@Pat\_Wheatley\_Caldeir](https://www.trainerroad.com/forum/u/Pat_Wheatley_Caldeir)\ **Post date:** [December 26, 2018, 2:14pm UTC](https://www.trainerroad.com/forum/t/plan-improvements-short-general-and-sustained-build/8413/29 "2018-12-26T14:14:36Z")
Thanks, good to know. I’ll give that a try! ---
**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:** [December 26, 2018, 2:15pm UTC](https://www.trainerroad.com/forum/t/plan-improvements-short-general-and-sustained-build/8413/30 "2018-12-26T14:15:36Z")
> [@Pat\_Wheatley\_Caldeir](#): > > Another suggestion would be to allow people to extend the rest interval if they need to. This is an open feature request. For now, best to use the Pause function when necessary. > [@Feature Request: Extend recovery period between intervals](https://www.trainerroad.com/forumt/feature-request-extend-recovery-period-between-intervals/7447): > > Similar to the current “Extend Warmup” and “Extend Cooldown”, it would be great if there was an “Extend Recovery”. That is, if I’m doing 4x6 minute intervals at 105% of FTP with 4 minutes recovery between intervals, and I need more time between say the 3 & 4 interval to recover, I could hit “Extend Recovery” and I would get 30 seconds or a minute longer recovery. This would help where I need a little more recovery between intervals for a specific workout, and still allow people to use ERG mode … ---
**Author:** ![martinheadon](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/martinheadon/32/7705_2.png) [@martinheadon](https://www.trainerroad.com/forum/u/martinheadon)\ **Post date:** [December 28, 2018, 8:09am UTC](https://www.trainerroad.com/forum/t/plan-improvements-short-general-and-sustained-build/8413/31 "2018-12-28T08:09:38Z")
> [@dhaines83](#): > > Yeah I thought San Joaquin +4 was a bit hard 🤪 glad it’s been reduced Just going to put a prediction out there: I think San Joaquin +3 will have a high failure rate too - mostly around the second group of 5. I’m slightly surprised that Ansel Adams +4 (the equivalent workout from medium volume) hasn’t been adjusted, too. Quite a lot of riders bailing on that one. Obviously @chad wants Week 7 Tuesdays to be the hardest day! ---
**Author:** ![GrantOrmerod](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/grantormerod/32/7069_2.png) [@GrantOrmerod](https://www.trainerroad.com/forum/u/GrantOrmerod)\ **Post date:** [December 29, 2018, 8:07am UTC](https://www.trainerroad.com/forum/t/plan-improvements-short-general-and-sustained-build/8413/32 "2018-12-29T08:07:23Z")
Having read this it’s a step ahead of any other training platform out there. Some coaches and companies would just throw out a program and leave it out there. To actually use live data to improve the sessions is top class. Based on this il be changing my short power build (due to start Tuesday) to the new build block. Grant ---
**Author:** ![schmidt](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/schmidt/32/16318_2.png) [@schmidt](https://www.trainerroad.com/forum/u/schmidt)\ **Post date:** [December 29, 2018, 1:18pm UTC](https://www.trainerroad.com/forum/t/plan-improvements-short-general-and-sustained-build/8413/33 "2018-12-29T13:18:32Z")
@Nate_Pearson the same issue of wrongly linked plans now appears when you click on Half Distance Base HV, it shows Full distance base HV ---
**Author:** ![skraburski](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/skraburski/32/12893_2.png) [@skraburski](https://www.trainerroad.com/forum/u/skraburski)\ **Post date:** [December 29, 2018, 2:28pm UTC](https://www.trainerroad.com/forum/t/plan-improvements-short-general-and-sustained-build/8413/34 "2018-12-29T14:28:17Z")
I was waiting for Spanish Needle for more that year, and finally I did it three weeks ago and felt such great satisfaction 😄 I don’t see a point of reducing intensity of trainings if they’re doable. Yesterday I also did Junction, it was hard but I’m very happy that I did it before plan was made easier. ---
**Author:** ![Daniel\_Goldsmith](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/daniel_goldsmith/32/7463_2.png) [@Daniel\_Goldsmith](https://www.trainerroad.com/forum/u/Daniel_Goldsmith)\ **Post date:** [December 29, 2018, 3:30pm UTC](https://www.trainerroad.com/forum/t/plan-improvements-short-general-and-sustained-build/8413/35 "2018-12-29T15:30:00Z")
Thanks very much for all this analysis that is improving our training plans. It is a very impressive use of big data. I have a quick question and this may not be the right forum. I go to the gym sometimes in the Winter and I can’t see how to record this in the Calendar. Definitely there is some contribution to training stress, and I would not do one of your demanding workouts the next day. I could add the 20min cycle there and back at top Power, but that seems a bit rough and ready. Any suggestions? ---
**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:** [December 29, 2018, 4:33pm UTC](https://www.trainerroad.com/forum/t/plan-improvements-short-general-and-sustained-build/8413/36 "2018-12-29T16:33:05Z")
I believe that you should use the “other activity” tool. > **[Add Individual Workouts and Create a Custom Plan](https://support.trainerroad.com/hc/en-us/articles/360015964912-Add-Individual-Workouts-and-Create-a-Custom-Plan)** > > With Calendar, you can manually add Bike, Run, Swim, and "Other" workouts. Along with that, you can add single TrainerRoad workouts which in turn, allows you to create a custom plan. > Manually Addin... You can enter your strength training and make a TSS estimate, that will add for your week. ---
**Author:** ![ZeroGravity](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/zerogravity/32/15632_2.png) [@ZeroGravity](https://www.trainerroad.com/forum/u/ZeroGravity)\ **Post date:** [December 29, 2018, 4:42pm UTC](https://www.trainerroad.com/forum/t/plan-improvements-short-general-and-sustained-build/8413/37 "2018-12-29T16:42:27Z")
I just completed the “new” Spanish needle yesterday. Tough but doable but with my trainer (Tacx Vortex) the ramp up and down doesn’t respond quickly enough for such short intervals. It would take 6-7s to ramp the 200 or so watts. It never reached the bottom recovery level so I was going between 135 \<-\> 344 instead of 98 \<-\> 344 using erg mode. I could adjusted gears or cadence to hit the low end as I must have been hitting the trainer’s power floor with the gear I was using, but the timing is just too short for that many intervals to be messing around so much. ---
**Author:** ![Nate\_Pearson](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/nate_pearson/32/117463_2.png) [@Nate\_Pearson](https://www.trainerroad.com/forum/u/Nate_Pearson)\ **Post date:** [December 29, 2018, 5:01pm UTC](https://www.trainerroad.com/forum/t/plan-improvements-short-general-and-sustained-build/8413/38 "2018-12-29T17:01:11Z")
> [@ZeroGravity](#): > > I just completed the “new” Spanish needle yesterday. Tough but doable but with my trainer (Tacx Vortex) the ramp up and down doesn’t respond quickly enough for such short intervals. It would take 6-7s to ramp the200 or so watts. It never reached the bottom recovery level. I would switch to “slope” mode (instead of ERG) and just shift when you do short intervals like these. ERG trainers don’t usually nail these types of intervals. ---
**Author:** ![ZeroGravity](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/zerogravity/32/15632_2.png) [@ZeroGravity](https://www.trainerroad.com/forum/u/ZeroGravity)\ **Post date:** [December 29, 2018, 5:03pm UTC](https://www.trainerroad.com/forum/t/plan-improvements-short-general-and-sustained-build/8413/39 "2018-12-29T17:03:05Z")
Thought of it, but admittedly was too lazy to figure out what resistance level and cadences I would need to match the workout. Last time i tried it, it was a big mess. ---
**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:** [December 29, 2018, 5:51pm UTC](https://www.trainerroad.com/forum/t/plan-improvements-short-general-and-sustained-build/8413/40 "2018-12-29T17:51:38Z")
> [@Nate\_Pearson](#): > > I would switch to “ **slope** ” mode (instead of ERG) and just shift when you do short intervals like these. ERG trainers don’t usually nail these types of intervals. @Nate_Pearson, Standard mode (formerly Slope) seems to default to a setting of 3/9, which is nice to have resistance as soon as this mode is activated. Resistance mode defaults to 0%, which I don’t like. Any chance we can get this default set to something between 20-30%, so we have some resistance when it’s activated? I can make a specific Feature Request if needed. [Previous page](https://www.trainerroad.com/forum/t/plan-improvements-short-general-and-sustained-build/8413.md?page=1) [Next page](https://www.trainerroad.com/forum/t/plan-improvements-short-general-and-sustained-build/8413.md?page=3)