Didn’t see it mentioned here, but Stephen Seiler only trains one athlete - his daughter. And he tweeted last week about how he moved her from a 7-day training cycle to a 9-day cycle to help regulate intensity. I have seen that concept discussed here before, and I’ve even played around with it myse…

Since WFH lockdown I’ve moved to an 8-day POL cycle…cuz everyday is the weekend. 2x 3 on/1 off (3 on = 2 easy/1 hard). It’s made it so I can do both a proper mix of volume and intensity vs only certain workouts on certain days. The 7-day TR cycle is obviously designed for the standard 9-5er work …

The 9-Day Training Week - Joe Friel Since I wrote Fast After 50 I’ve gotten lots of queries from aging athletes about how to set up nine-day training “week” as I describe in the book. If you’ve read it you know that I suggest this for athletes who find they aren’t recovering as quickly.…

I think it’s pretty common if you don’t have real world commitments to go to a longer ‘internal cycle’. I’ve heard of coaches pushing it out to a 10-14 day cycle if the athlete just has ‘unlimited’ time.

Well when it comes to running easy running is key. Most of the top runners in the world do a whole lot of slow miles. Its not like cycling where most bodies can handle 3-4 days a week of smashing it.

There is nothing “biological” or “scientific” (at least not that I am aware of) about a 7-day cycle…but it simply fits the societal schedule of most people. Most people have more time to train on weekends, etc. The key, it would seem, is to find an appropriate stress / recovery schedule that works…

[image] Captain_Doughnutman: The 7-day TR cycle is obviously designed for the standard 9-5er work week, so some compromises will eventually happen. How do you implement recovery weeks ? after 2 cycles (16 days) ?

I have been doing a 3 or 4 day on (2 hard rides, 1 or 2 easy) 1 day off thing for last 5 weeks without trying to fit it into a 7 day week. Doing an easy week now cause legs are knackered but I like the setup. I like being able to add in extra easy ride as needed.

Not really any need for recovery weeks when recovery is built into the cycle, especially with Polarized. I know from past experience that I can handle a lot of Z2 volume without recovery. Adding intensity/hard days means I also add ‘off’ days, giving me 3 days of restoration between those hard days…

[image] Captain_Doughnutman: 2x 3 on/1 off (3 on = 2 easy/1 hard). How does it look on a calendar? Personally, I’m intrigued by keeping a 7-day block (for easy scheduling), but structuring it like this. M: Hard (4x8 min Supra-Threshold, 1 hr) T: LSD (2.5-3 HR Z2) W: EZ (75-90-min Z2) Th: …

[image] anthonylane: How does it look on a calendar? It’s not going to look like a regular per week schedule; it’s independent of day of the week. The easy/hard/off days will always be rotating.

Seller’s 9-day cycle

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mcneese.chad January 24, 2023, 4:11pm 19

You can add your comments as a ‘vote’ for the open feature request:
Seven and Nine Day Week Option for Training Plans (Feature Request)

Topic		Replies	Views
7 day workout week not working. 9day schedule? Training plan-modification	19	2707	March 13, 2019
Joe Friel 9 day week TrainerRoad Software feature-request	13	720	December 29, 2025
Seven and Nine Day Week Option for Training Plans (Feature Request) TrainerRoad Software feature-request	16	2954	January 24, 2023
8 days microcyles Training plans TrainerRoad Software feature-request	7	434	May 21, 2024
Best method to adapt for a 9 day “week” Training	5	395	January 25, 2025

Seller’s 9-day cycle

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Seller’s 9-day cycle

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