Why do aggressive training plans have so much high intensity and so little low intensity given the research?

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I’m using a training plan from TR for a Gran Fondo in October and another in March and have used the high volume/aggressive approach as we have plenty of time to train and recover with our lifestyle as it currently is. My question pertains to the large body of evidence I’m finding that suggests that even when training for durations totaling over 12-15 Hrs/week there is greater benefits to be had in training a maximum of twice per week in high intensity training zones, with the remainder being low intensity zone 2 training. TR has me doing 3 X high intensity sessions per week and very little zone 2 training. From what I’m reading and listening to the evidence suggests that this is far too much high intensity and far too little low intensity.

I’m looking for confidence in the TR AI approach but keep reading/hearing/watching that the training plan I’m being given by the software may work but is far from optimal.

What’s others take on this from experience?

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Simply swap over to the Masters version of your plan and you have 2 intensity days per week instead of 3.

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Probably because Z2 isn’t a magic bullet? Volume drives improvement (https://pubmed.ncbi.nlm.nih.gov/39390310/); for a time crunched athlete (most TR users) intervals and high intensity work is going to achieve far more volume per unit time than riding Z2.

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Keeping 2 intensity sessions and the rest easy is very safe, you can push it to 3 if you manage it well though.

What studies are you reading?

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Hey @Chenry :slight_smile:

I have the same question as @Twowkg, what studies are you reading?

I have a feeling you may reading about polarized training.

Here is a great blog post explaining TR’s training philosophy and how we build plans: How TrainerRoad Builds Adaptive Training Plans for You

That said, you can always edit how many days a week you want intervals vs. endurance on your training plan: How to Edit Your Training Plan Schedule

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The answer is in your question.

“Aggressive” implies high load.

How do you get high load if the hours per week are fixed?

Answer, intensity.

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Can I ask what you consider “intensity”?

Also what event are you training for? XCO & crits are certainly different that all day gravel events.

Some thrive on more intensity, others on more volume. There really isn’t one perfect way… just gotta find out what works for you.