This is really interesting. I’m doing a sprint tri plan with just 2 rides per week, but I’m also happy to swap the recommended ones for easier ones because I’m focusing on running this off season (I’m in Australia). I’ve noticed my predicted FTP go up after a decent run, but hadn’t realised TR was using that data as part of the new AIFTP.
On the whole I feel my FTP is still about 20W (6-7%) higher than it should be. I thought one of the great things about sweet spot workouts was that you get great training stimulus without burning the next day. But that’s no longer the case for me because the wattages TR wants me to hold in SS workouts is more like threshold (HR data supports this too) - and that does make the next day harder.
I think it probably works well if you’re focused on cycling and will get more balanced if you keep responding “Very Hard” in the survey, but TR doesn’t know that I’m prioritising running for the next ~6 months so is tending to give me harder bike workouts than I need.
I don’t mind though, I just scale back the workouts when needed and that all said, my AI FTP is still inching up each month, somehow.