Are you suggesting exclusively Z2 or just lots on top on a regular TR plan 
Z2 volume + interval sessions.
My 15hr/wk example was total training volume.
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Took my FTP test today after my first 6 week build block on the Experimental Polarized plan
Old FTP: 221
New FTP: 250 (up by 13%)
W/kg: 2.8
New HR Record: 204. I find this sus cause I think my Wahoo sensor isnāt accurate but it did feel that hard by the end 
Not bad for my first block of training back on the bike after a year or so. About 17w away from my personal PR of 267 but that was on a different, hub based power meter vs the Tacx Neo I have now. I think the Neo is harder than the other setup.
This was my first block under AT. Iām a believer now. Every workout felt right for the selection. My compliance was around 85% which is so much better than before. The hard days were very hard under POL tho (basically planned my entire week around my 4x16 threshold workout). I do think that those threshold efforts made it possible for me to really hold on during the ramp test.
Back to base again. Thank god. Build was hard.
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Good work! Out of curiosity, which 9.9 Threshold Workout did you do?
Good luck for the test!
Umā¦I think thatās a cumulative āscoreā? I donāt know, not really sure how it works. I just signed up cuz I was getting VERY annoyed at the AT pop-up thingy showing every time I logged into my calendar.
Okā¦the 9.9 was Velika - 2x40min threshold. Guh. Only me and 1 other guy, but he did it 100%. Lol.
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Haha, nice!!
Very impressive!
What is your cycling background what what does a snapshot of your weekly training look like?
Iām at an FTP wall. Since April Iāve raised my ftp 69% due to the new to training effect.
The last 3 tests have been either flat or slightly lower. I feel so much stronger than I used to but itās not translating.
FTP is not everything, especially when its a ramp test which is pretty much only there to set your zones 
Repeatability, time till exhaustion @ X watts, endurance, sprint etc are all things that maybe improve with FTP not improvingā¦
Keep at it, and if the plateau doesnāt burst, then its maybe more volume needed to burst it!
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Thanks for the support. I know there is no one harder on me than myself. Ftp increases are just so dang validating lol.
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Yeah, and its also one of the issues with TrainerRoad in my opinion, its so focused on ramp test every few weeks, and if youāre not seeing improvements then you question yourself. Improvements take time after you have gotten the first gains. Keep at it and youāll get stronger
16.01.2021: 164 (2.1)
06.02.2021: 182 (2.4)
20.03.2021: 185 (2.5)
13.04.2021: 198 (2.6)
11.05.205: 205 (2.7)
09.06.2021: 212 (2.8)
28.07.2021: 212 (2.8) outdoor
19.09.2021: 205 (2.6) outdoor
Took 3 weeks off training in August (sit bone problem and vacation), followed by 3 weeks of suboptimal training (very high rest heart rate - had a nerve infection). Finally feeling good again, but FTP dropped, 
Anyway, itās a starting point for further training! Am aiming at taking a 60 minute test at the end of the next training block. That will be a first.
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I started using TR in DECā18 with an FTP of 261 watts. Training fairly consistent I gradually raised this to ~300 watts in the summer of 2020. Being on a plateau and asking for advice on this forum, I changed my plans from MID to LOW volume which resulted in an FTP increase of 15.8 % or 368 watts. Finally reaching my goal of being over 4 watts/kg (4.25 watt/kg).
If I am able to go back to my weight of 2 years ago, I have an outlook of going to 5 watt/kg, which is would be a giant, personal success.
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Thatās awesome! Iām curious how much additional riding/rides did you do to reach your goal ?
I followed the low volume program quite strictly and added some longer rides (outside) myself, but never more than one a weekā¦ I also added some easy runs as I want to prepare myself to go into triatlons but skipped these if I didnāt fell properly recovered.
I am now changing to the low volume, half-distance triatlon plan, so I am curious to see if I will lose any FTP gains doing so
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Went from 356 to 358 after SSB1HV. First time doing High Volume, was easier than expected. A bit disappointed, although I know I canāt expect real big gains anymore (all time high is 361).
Going to swap the thursday workouts from sweetspot to over unders for SSB2 because I like them and hope they will give better results.
The progression in the new plans feels good, even though I think it never really challenged me. Looking forward to the build phase as that used to totally destroy me and not really do anything for my fitness. New plans + AT will hopefully fix that.
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210 Watts March 12, 2020
224 Watts May 11, 2020
232 Watts October 7, 2020
266 Watts November 16, 2020
294 Watts June 15, 2021
302 Watts January 19, 2021
313 Watts February 16, 2021
302 Watts July 19, 2021
311 Watts August 17, 2021
320 Watts September 21, 2021
Pretty happy with my progress over the past year. Had a few issues that have interrupted training, such as a broken rib from a nasty crash and some COVID-related fatigue but overall I am thrilled that TrainerRoad has helped me improve my overall fitness! Starting to acknowledge that I might need to change my training if I want to bust over the 330 mark and beyond.
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Agree. I rarely ever FTP test. I try to feel my lactate steady state every once in a while and I guess based on feel after races