both. This is my take:
- recovery weeks for me vary, I can handle 3:1 and have even done well with 5:1 during base, but come build and the higher intensity work pushes me to 2:1
- 2 intense workouts a week during build/specialty is likely all I can handle with adequate recovery to go hard a 2nd time (during base I can handle more sweet spot work). I’ve bombed out on build (reasons below) and just started doing one or two weekly focused workouts on the trainer and turned my attention outside.
- there needs to be a persistent setting to customize vo2 interval workouts in terms of the # sets/intervals -simply put there are times (e.g. newer riders, long break from vo2 work) when the number of sets appropriate for a 20-40 yr olds is the wrong starting point for 50-70 yr olds
- there needs to be a persistent setting to customize vo2 workouts with the appropriate %ftp for individual physiology, although this rqmt transcends age
- in the past you’ve described modifying plans to be fatigue dependent but plan builder doesn’t allow for custom blocks, and I can’t find any plans with that type of weekly structure. And going with low volume and adding lower-intensity volume doesn’t feel compatible with plan builder, especially when combined with needing to insert extra recovery weeks from time to time
My 2 cents. I’m not 60, yet, have managed to do SSB1-HV (not recently) but without the right tools or self-coaching fundamentals have managed to get annihilated by build and turned my attention to outside riding. Hope that helps.