This thread got me to do a search which found another good one:
@Mikael_Eriksson has a few good posts in there about how to throw in the intensity to go along with the volume. I’ve been doing something very similar for my build phase, but only doing 1 hard swim, 1 hard run and 2 hard bike sessions/week. Training volume was 9-10ish hours and power and paces are as good as I’ve ever had. I did no middle intensity training. Some of my power on long rides would get in to Zone 3, but HR stayed right on the border of zone1/2 (72% of 175 max) and most of my runs were 2-3 beats above the zone2 threshold. I wish Garmin did a monthly distribution like wko4 since I’m not even going to start to try and jump in to that black hole of analysis.