I just completed my first block trainerroad and I had great success with the sweet spot base mid volume I. I’m honestly thrilled with how much I improved in 6 weeks. The plan had me doing intervals 4x a week. I found it to be adequately tough and I substituted a few interval sessions for outside group rides.
For my next training block I wanted to up the amount of time on the bike up to 10 hours a week or so. However the high volume plan does intervals 5x a week! That is insane. I don’t understand why the plans do intervals so frequently. Doesn’t the research suggest that the optimal frequency of intervals is twice a week? I honestly don’t think I can complete the high volume plan.
When I look at the training recommendations from some high level youtube cyclers (Dylan Johnson, Vegan Cyclist, Chaz Turmon), they all embrace doing intervals twice a week at most. Any more is likely to lead to burnout and overtraining.
I created my own program with the hardest progessive interval workouts and weekly TSS increases just like trainerroad high volume plans. The only difference is I did 2x interval days, 3x endurance days, and 1x recovery day per week.
So this begs the question, why do trainerroad programs do intervals so frequently? I know they are the best value for your time, but can’t you increase the compliance with the program by dropping a few interval sessions and make up that TSS with some additional endurance rides on the medium/high volume program?