So I’m returning to Traineroad after leaving for a few years. I’m 49 raced in my 20’s and now as a regular grown up I train around 6 hours a week and my current training program (based on an FTP around 250 from Zwift Ramp test plus feel) is 4 x 6 under overs for an hour on Tuesday, 1 hour of Z2 (around 180 watts) on Wednesday and Thursday. Hard group ride on Saturday, 2 hours total with 1 hour around threshold and 1 hour Z2 around 180 on Sunday. I synched from my Garmin and the AI from trainer road somehow has my FTP set at 162!? I think it mixed me up with my 78 year old Mum… Anyway, I set that correctly and the high intensity sessions look about right but the rides around that are one 30 minute ride at like 150 watts and 1 for an hour at around 160 watts… This seems really low. I generally have ridden around a 300 TSS per week forever and they have me on around 230 per week… What gives? So far it seems like a weird plan, I mean, 30 mins at 150 Watts?
Ramp tests can overestimate but AI FTP can be overly cautious with lack or data (it probably predicts too high when there is a lot of data). I’d split the difference and see how you get on, you can always manually change it again at a later date. Eventually AIFTPD should narrow in on reality.
Welcome back!
That 30-minute spin is meant to be a recovery ride after your hard workout the day prior, which is why it’s short and low-intensity. Just meant to keep the legs spinning and loose. Not every session is supposed to cook you!
Plan Builder will build out your plan based on your recent training volume and TSS to get you into a plan that you can stick to consistently (remember that consistency is the key to getting faster!). While your TSS may seem a little low for now, it will likely increase as your Progression Levels increase as you work through your plan.
If you still find that the volume/intensity isn’t quite to your liking, you can try adjusting your Adaptive Training Training Approach slider to a more “Aggressive” setting and then edit your plan’s volume. Keep in mind that if you add volume/intensity, you may be at a higher risk of excess fatigue/burnout, so keep in touch with how you feel physically and mentally as you train – and don’t be afraid to back things off for the sake of consistency if you find that it’s too much!
Hope that info helps clear things up – feel free to let us know if you have any additional questions!