If I was still racing, I would only do 2 90-94% days a week and use the other “hard” day for some :30 efforts to keep in touch with zone 6 and not lose what snap I have.
I’m done with racing, so right now I’m working with a fatigue-dependent model and doing as much “sweet spot” (which is a concept, not a zone) as possible.
Tues was a 2hr session with a 60min block at 90%
Wed was a 2hr session with a 60min block at 88%
today will be 2hrs with 2 x ? (maybe 20, maybe 30, depending on how my legs are) at 90%.
Friday easy recovery
Sat some hard work at 95-100% FTP
Sun as much TSS as I can accumulate in 2hrs
I’ve done this is years that I didn’t race, and it reduces anaerobic capacity something awful, but it does really increase TTE and for me, at least, it was a good way to steadily build FTP during a Base period, before starting to “polarize” and move on to zone 5 intervals.
I’ll admit it’s kind of a dumb way to train unless you just want to burn a lot of calories (which I do) or maybe you’re laying a base for TTs in limited time (no rides over 2hrs).