Plateauing or burning out like me? This graph helped me understand why


Cool graph. Have not seen it like that. Do you know have more context on the time frame the graph represents? For example, a season, a month, 6 months etc…I was just looking at mine in a different representation wondering the same thing (I realize this is TSS not time):

I understand the IF/Volume relationship, but I don’t understand the W/kg lines. Why does that matter?

I believe the implication is that riders with higher power have lower training Intensity Factor & greater training Duration as broad metrics.

As mentioned, there is a lack of context here without the associated discussion or greater details.


So… more zone 2? Who would have guessed.


Even without more info, the apparent info is hardly earth shattering. Maybe a unique way to show it, but nothing really new from what I see.

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It does bring up a question though…when adding volume through zone 2…is that reduction in % of intensity happening just through the dilution of intensity by adding zone 2, or when increasing volume should one be reducing the volume of intensity, not just the % of it?

Funny, I was almost exactly were you were when I burned…

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Same :joy:

I think that depends on the athlete. Personally I would keep the intensity and just take easier z2 sessions as long as that works out. I can do a couple of hours of z2 back to back without issues but that’s me.

Yea same…I can…and have done 4 or 5 days of that consecutively without issue. 4hr days are a bit different for me.

I think the real, specific question…is TR plans effectively have 3 days of hard intervals a week. I’m wondering if with a lot of zone 2, that should be reduced to 2 hard interval days.

I mean, it must be one of the most common recommendations on here for picking TR plans - do LV and top up with Z2. Works for me as well.


Well…I think where things get a tad more complicated for me, and I assume most other people, is the saturday session is also replaced with a 50-60 mile group ride that accumulates more tss than the saturday workout.


As has been said, I think this is pretty well understood. Volume is key and you can’t do intensity at volume. Even if the riders at each one of these w/kg levels did the same intense workouts, the IF would decrease because the additional volume is achieved with lower intensity rides.

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Someone help me understand this graph. So looking at the green line, is it saying in order to get to 4 w/kg I’d need to ride 13 hours a week at an average of .7 IF?

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as always,…

It Depends


You need to listen to your body to determine that, for your personal condition.

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I don’t think this is a prescription, but perhaps more a sample of riders at these levels. You can get to 4w/kg in less than 13 hours and a different IF.

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For sure. I’m in that 4 w/kg range on 5-6 hours per week using mid volume TR plans, but I’m hitting a wall and will switch to something more polarized starting in the summer to see if anything changes. Weekly average IF could be interesting, I don’t know if any of the analysis tools spit that out.

@Janhein where did you grab that graphic? Is it from AC’s substack?