I am doing a sweet spot mid volume plan, so a typical week looks like:
Tu/Th: Intense intervals
Sa: 1.5 hr with intervals like “race winners” (short efforts followed by sweet spot) and microbursts
Su: 2 hr of sweet spot intervals or 3 hr of Z2
I sometimes add in a light recovery ride on M/F.
I have no issues with the weekday workouts, but I’ve modified my weekends a bit.
With all outdoor races cancelled, I’ve been playing around with Zwift. I’ve fallen into a pattern where I substitute the Saturday workout with a Zwift race of anywhere from 25-100 minutes. If the race is on the shorter side, I make up the remainder of the scheduled time with a shortened version of the planned TR workout.
On Sundays, I’ve been swapping the structured sweet spot workouts for a longer outside ride. I don’t want my Sunday rides to be overly structured, so I’ve tended just to go out for around 3hr at Z2 and sprinkle in 5-10 minute blocks of sweet spot wherever I can.
I’m curious if I might be hampering my progression by moving away from structure on the weekends. I’ve enjoyed my weekends as they are, but I might reconsider how I approach them if I had a good reason to.
For some general context, I started using TR at the beginning of Jan and ramp tested at 244 FTP (at the tail end of a nasty cold). By mid Feb I was at 270 before hurting my achilles and taking 3+ weeks off. I started back up with a new plan and tested at 260 in early April. I was back to 270 in early June.