# \#plan-modification **URL:** https://www.trainerroad.com/forum/tag/plan-modification/12.md [Latest](https://www.trainerroad.com/forum/latest.md) · [Categories](https://www.trainerroad.com/forum/categories.md) · [Tags](https://www.trainerroad.com/forum/tags.md) --- ## [Is a full-body workout better than split training for general fitness?](https://www.trainerroad.com/forum/t/is-a-full-body-workout-better-than-split-training-for-general-fitness/115315)
**Author:** [@Paul\_Spector](https://www.trainerroad.com/forum/u/Paul_Spector)\ **Replies:** 8\ **Last updated:** [October 21, 2026, 10:25am UTC](https://www.trainerroad.com/forum/t/is-a-full-body-workout-better-than-split-training-for-general-fitness/115315 "2026-10-21T10:25:54Z")
I have been thinking about whether full-body workouts or split routines make more sense for someone whose main goal is staying fit, building strength, and maintaining a healthy lifestyle rather than serious bodybuilding. … --- ## [Connect your TrainerRoad data to ChatGPT (walkthrough)](https://www.trainerroad.com/forum/t/connect-your-trainerroad-data-to-chatgpt-walkthrough/113635)
**Author:** [@daniel\_athletedata](https://www.trainerroad.com/forum/u/daniel_athletedata)\ **Replies:** 11\ **Last updated:** [October 12, 2026, 6:36pm UTC](https://www.trainerroad.com/forum/t/connect-your-trainerroad-data-to-chatgpt-walkthrough/113635 "2026-10-12T18:36:40Z")
Hey all, I’m Daniel, long time triathlete, cyclist and runner. Over the past years I’ve gone through the full cycle: teaching myself with YouTube + Google, then training with a coach (dropped bc of price tag), then back… --- ## [Training for Cape Epic - how to increase volume in training plan over the next 4 months](https://www.trainerroad.com/forum/t/training-for-cape-epic-how-to-increase-volume-in-training-plan-over-the-next-4-months/115176)
**Author:** [@WXB122](https://www.trainerroad.com/forum/u/WXB122)\ **Replies:** 1\ **Last updated:** [October 5, 2026, 4:41pm UTC](https://www.trainerroad.com/forum/t/training-for-cape-epic-how-to-increase-volume-in-training-plan-over-the-next-4-months/115176 "2026-10-05T16:41:43Z")
Hi All, Over the last 8-10 weeks I’ve built my training TSS to a around 400/450 per week (6 days with 3 days of intensity), and seeing great fitness improvement, back at 3.7 W/Kg and with a clear path to 4+, my minimum … --- ## [Extensive vs Intensive Progression](https://www.trainerroad.com/forum/t/extensive-vs-intensive-progression/114371)
**Author:** [@cmcgorryboco](https://www.trainerroad.com/forum/u/cmcgorryboco)\ **Replies:** 16\ **Last updated:** [October 3, 2026, 3:09am UTC](https://www.trainerroad.com/forum/t/extensive-vs-intensive-progression/114371 "2026-10-03T03:09:44Z")
Has anyone training 4–6 hours/week intentionally prioritized extensive progression (more time in zone at the same power) over intensive progression (more power)? If so, how are you balancing that with TrainerRoad AI? Wh… --- ## [Glutes engaged during endurance, quads at higher zones](https://www.trainerroad.com/forum/t/glutes-engaged-during-endurance-quads-at-higher-zones/115143)
**Author:** [@enki42](https://www.trainerroad.com/forum/u/enki42)\ **Replies:** 14\ **Last updated:** [October 2, 2026, 8:49pm UTC](https://www.trainerroad.com/forum/t/glutes-engaged-during-endurance-quads-at-higher-zones/115143 "2026-10-02T20:49:58Z")
When I do endurance workouts it feels like my glutes are well engaged so by the end of the hour my glutes are a bit sore but not my quads. When I do sweet spot my glutes feel much less engaged and it feels like more wor… --- ## [First Fondo diagnosis and how to structure my winter training?](https://www.trainerroad.com/forum/t/first-fondo-diagnosis-and-how-to-structure-my-winter-training/114971)
**Author:** [@Chriskyam](https://www.trainerroad.com/forum/u/Chriskyam)\ **Replies:** 22\ **Last updated:** [September 20, 2026, 12:39am UTC](https://www.trainerroad.com/forum/t/first-fondo-diagnosis-and-how-to-structure-my-winter-training/114971 "2026-09-20T00:39:26Z")
Hi everyone, I’m looking for some advice on how to structure my winter training after completing my first Gran Fondo (Whistler BC, 120km with 2000m of climbing) at 30 y/o and my first “season” of structured training thi… --- ## [Suprathreshold intervals 3 days before a race?](https://www.trainerroad.com/forum/t/suprathreshold-intervals-3-days-before-a-race/110553)
**Author:** [@frankis](https://www.trainerroad.com/forum/u/frankis)\ **Replies:** 10\ **Last updated:** [September 1, 2026, 11:46pm UTC](https://www.trainerroad.com/forum/t/suprathreshold-intervals-3-days-before-a-race/110553 "2026-09-01T23:46:31Z")
Saw something on my TR AI-based training plan that gave me pause and was hoping to better understand the logic behind it. Some background: I am a masters level cyclist returning to racing this year after a 2.5 year hia… --- ## [Long rides durability buildup vs 50% rule](https://www.trainerroad.com/forum/t/long-rides-durability-buildup-vs-50-rule/114369)
**Author:** [@Bschmittoz](https://www.trainerroad.com/forum/u/Bschmittoz)\ **Replies:** 34\ **Last updated:** [August 27, 2026, 7:10pm UTC](https://www.trainerroad.com/forum/t/long-rides-durability-buildup-vs-50-rule/114369 "2026-08-27T19:10:32Z")
Hi, I just started my TR journey 5 weeks ago in an effort to use structured training to build up towards a big race in March 2027 in Australia that will be 230km road. I used to ride a lot, and am also no stranger to do… --- ## [Back to back workout planning](https://www.trainerroad.com/forum/t/back-to-back-workout-planning/114602)
**Author:** [@HalfpintUK](https://www.trainerroad.com/forum/u/HalfpintUK)\ **Replies:** 3\ **Last updated:** [August 13, 2026, 7:04pm UTC](https://www.trainerroad.com/forum/t/back-to-back-workout-planning/114602 "2026-08-13T19:04:09Z")
Just after some advice from the hive mind. Currently I normally have an hour to ride on a Tuesday, 2 hours on a Wednesday and 1.5 hours on a Saturday. My plan usually suggests a v02 max on Tues, sweet spot on weds and … --- ## [Prostate Cancer and ADT treatment](https://www.trainerroad.com/forum/t/prostate-cancer-and-adt-treatment/107204)
**Author:** [@Vasbyt2](https://www.trainerroad.com/forum/u/Vasbyt2)\ **Replies:** 1\ **Last updated:** [July 25, 2026, 9:17pm UTC](https://www.trainerroad.com/forum/t/prostate-cancer-and-adt-treatment/107204 "2026-07-25T21:17:39Z")
I have recently started ADT treatment and have been unable to find guidance from the medical community on how to adjust training, what to expect or general guidelines. As a 50 year old that spends 4+ hrs a week on TR an… --- ## [TSS/Load per hour for endurance / zone 2 rides](https://www.trainerroad.com/forum/t/tss-load-per-hour-for-endurance-zone-2-rides/114141)
**Author:** [@WeekendWarrior](https://www.trainerroad.com/forum/u/WeekendWarrior)\ **Replies:** 3\ **Last updated:** [June 29, 2026, 2:44pm UTC](https://www.trainerroad.com/forum/t/tss-load-per-hour-for-endurance-zone-2-rides/114141 "2026-06-29T14:44:39Z")
Hi, Do you guys target any TSS / Load per hour for endurance rides? I am currently in my base period, and ideally I would like to fill as much riding on my endurance days as possible, but am having difficulties if I sho… --- ## [Half volume, add 20W to FTP?](https://www.trainerroad.com/forum/t/half-volume-add-20w-to-ftp/113965)
**Author:** [@Mathieuv](https://www.trainerroad.com/forum/u/Mathieuv)\ **Replies:** 12\ **Last updated:** [June 16, 2026, 3:51am UTC](https://www.trainerroad.com/forum/t/half-volume-add-20w-to-ftp/113965 "2026-06-16T03:51:30Z")
Hello, See here the plan for my next four weeks. Am I really going to gain 20 watts (at 60kg) by cutting my volume in half due to busy weekends? I usually lose half the prediction due to ‘life’ and an occasional ‘hard’ … --- ## [Going from 3 days of interval to 2 (plus crit). What should I expect?](https://www.trainerroad.com/forum/t/going-from-3-days-of-interval-to-2-plus-crit-what-should-i-expect/113825)
**Author:** [@Bruce.C](https://www.trainerroad.com/forum/u/Bruce.C)\ **Replies:** 21\ **Last updated:** [June 11, 2026, 12:38am UTC](https://www.trainerroad.com/forum/t/going-from-3-days-of-interval-to-2-plus-crit-what-should-i-expect/113825 "2026-06-11T00:38:36Z")
Hey guys, I’m hoping to get some opinion or advice from folks who are a bit more experienced than I am. Like the title says, I’m thinking about going from three days of hard intervals to two for the rest of the season. I… --- ## [Outside ride substitution for MTB races](https://www.trainerroad.com/forum/t/outside-ride-substitution-for-mtb-races/113892)
**Author:** [@MrBirdshell666](https://www.trainerroad.com/forum/u/MrBirdshell666)\ **Replies:** 6\ **Last updated:** [June 9, 2026, 2:51pm UTC](https://www.trainerroad.com/forum/t/outside-ride-substitution-for-mtb-races/113892 "2026-06-09T14:51:31Z")
I participate in mtb events only and would like to know how to substitute a prescribed indoor workout for an outside ride on rough terrain. It is critical for racing, since offroad rides take huge toll on other muscle gr… --- ## [Bike plan - swap threshold session for triathlon bike leg?](https://www.trainerroad.com/forum/t/bike-plan-swap-threshold-session-for-triathlon-bike-leg/113862)
**Author:** [@JoeX](https://www.trainerroad.com/forum/u/JoeX)\ **Replies:** 3\ **Last updated:** [June 8, 2026, 2:04pm UTC](https://www.trainerroad.com/forum/t/bike-plan-swap-threshold-session-for-triathlon-bike-leg/113862 "2026-06-08T14:04:58Z")
I skipped my Thursday threshold workout, I have a triathlon A race on Sunday but I’m on a bike plan so the plan doesn’t adapt to it. Also, it’s not really an A race, but that’s by the by. For the AI I don’t want it to t… --- ## [FTP in decline, how do I plan strength and long group rides?](https://www.trainerroad.com/forum/t/ftp-in-decline-how-do-i-plan-strength-and-long-group-rides/113626)
**Author:** [@StevenRR](https://www.trainerroad.com/forum/u/StevenRR)\ **Replies:** 1\ **Last updated:** [May 25, 2026, 8:53pm UTC](https://www.trainerroad.com/forum/t/ftp-in-decline-how-do-i-plan-strength-and-long-group-rides/113626 "2026-05-25T20:53:51Z")
I started using TR again in Dec 25 to start improving again and I saw an initial increase in FTP but it has since started going down again. Yesterday the AI prediction went down to 220w which was also the same day I perf… --- ## [Returning to intensity after illness — how do you handle this with TrainerRoad?](https://www.trainerroad.com/forum/t/returning-to-intensity-after-illness-how-do-you-handle-this-with-trainerroad/113734)
**Author:** [@ickemarcell](https://www.trainerroad.com/forum/u/ickemarcell)\ **Replies:** 8\ **Last updated:** [May 25, 2026, 8:02pm UTC](https://www.trainerroad.com/forum/t/returning-to-intensity-after-illness-how-do-you-handle-this-with-trainerroad/113734 "2026-05-25T20:02:24Z")
Hi all, I’m looking for some advice and real-world experiences on returning to structured training after being sick. This season I’ve had several short illnesses, mostly brought home by my young child. What I’ve notice… --- ## [Help Me Please! | Big Increase in TR Recommended Volume and 10%+ FTP Increase Simultaneously](https://www.trainerroad.com/forum/t/help-me-please-big-increase-in-tr-recommended-volume-and-10-ftp-increase-simultaneously/113707)
**Author:** [@penitratativeentity](https://www.trainerroad.com/forum/u/penitratativeentity)\ **Replies:** 2\ **Last updated:** [May 23, 2026, 1:42pm UTC](https://www.trainerroad.com/forum/t/help-me-please-big-increase-in-tr-recommended-volume-and-10-ftp-increase-simultaneously/113707 "2026-05-23T13:42:19Z")
Hello TR users, I have a lot to mention so will structure this post in a way that you can focus on just the questions and not have to read the background info if you don’t have the time. Calendar is public … --- ## [VO2sday zwift race series](https://www.trainerroad.com/forum/t/vo2sday-zwift-race-series/113597)
**Author:** [@mrpedal](https://www.trainerroad.com/forum/u/mrpedal)\ **Replies:** 4\ **Last updated:** [May 19, 2026, 12:19am UTC](https://www.trainerroad.com/forum/t/vo2sday-zwift-race-series/113597 "2026-05-19T00:19:39Z")
Heyo. My scheduled workout today was to be Schoen 6.4 VO2 Max Traditional. I moused over the w/o blocks last night and it looks like a warmup, 6x 2min 120%, 4 min recovery. Coincidentally I read about the zwift insider 5… --- ## [Best way to progressively increase weekly volume with AI FTP + Adaptive Training?](https://www.trainerroad.com/forum/t/best-way-to-progressively-increase-weekly-volume-with-ai-ftp-adaptive-training/113628)
**Author:** [@Mark\_Alcazar](https://www.trainerroad.com/forum/u/Mark_Alcazar)\ **Replies:** 9\ **Last updated:** [May 16, 2026, 11:54pm UTC](https://www.trainerroad.com/forum/t/best-way-to-progressively-increase-weekly-volume-with-ai-ftp-adaptive-training/113628 "2026-05-16T23:54:03Z")
Hey everyone, I’m currently following a low-volume style setup with: Mon: 1h quality session Wed: 1h15 quality session Fri: 0:45h shorter/moderate but still productive session Sat: Adaptive outdoor endurance… --- ## [Ramping up volume, working in club rides and commutes](https://www.trainerroad.com/forum/t/ramping-up-volume-working-in-club-rides-and-commutes/113555)
**Author:** [@JoeX](https://www.trainerroad.com/forum/u/JoeX)\ **Replies:** 7\ **Last updated:** [May 11, 2026, 11:49am UTC](https://www.trainerroad.com/forum/t/ramping-up-volume-working-in-club-rides-and-commutes/113555 "2026-05-11T11:49:59Z")
Hi all, Been using and altering my custom plan since Dec ‘25 but I believe that as I’ve not been consistent TR is warding me off stepping up volume (time and intensity). Battery issues on my roadie PM, now resolved, I’… --- ## [How integrate longer rides and training camps to Trainerroad?](https://www.trainerroad.com/forum/t/how-integrate-longer-rides-and-training-camps-to-trainerroad/113463)
**Author:** [@Endevour](https://www.trainerroad.com/forum/u/Endevour)\ **Replies:** 5\ **Last updated:** [May 6, 2026, 2:29am UTC](https://www.trainerroad.com/forum/t/how-integrate-longer-rides-and-training-camps-to-trainerroad/113463 "2026-05-06T02:29:33Z")
Hello cyclists! I thought about how to best integrate a training camp or longer rides over the summer into my training plan with TrainerRoad. My problem is the following: I have been training with TrainerRoad since the… --- ## [Long sweetspot missing? plan questions](https://www.trainerroad.com/forum/t/long-sweetspot-missing-plan-questions/113288)
**Author:** [@ntisdell](https://www.trainerroad.com/forum/u/ntisdell)\ **Replies:** 3\ **Last updated:** [April 27, 2026, 2:30pm UTC](https://www.trainerroad.com/forum/t/long-sweetspot-missing-plan-questions/113288 "2026-04-27T14:30:34Z")
Will preface post with training is going well, started official training in early January with my own sweetspot buildup(~ftp300) in Nov-Dec on my own. FTP from 310-\>336w PR now, highest last season(also PR) was 320w in … --- ## [FTP dropped after illness + how to handle recovery week & next block?](https://www.trainerroad.com/forum/t/ftp-dropped-after-illness-how-to-handle-recovery-week-next-block/113283)
**Author:** [@Lucas123](https://www.trainerroad.com/forum/u/Lucas123)\ **Replies:** 3\ **Last updated:** [April 24, 2026, 2:11pm UTC](https://www.trainerroad.com/forum/t/ftp-dropped-after-illness-how-to-handle-recovery-week-next-block/113283 "2026-04-24T14:11:58Z")
I’d really appreciate some guidance feel free to look up my profile in TrainerRoad for context. Quick summary of the last 2 weeks: Week 1: holiday (~300 TSS, unstructured) Week 2: illness (~300 TSS, fever after a work… --- ## [Discrepancy with workout difficulties?](https://www.trainerroad.com/forum/t/discrepancy-with-workout-difficulties/113308)
**Author:** [@ygoeb13](https://www.trainerroad.com/forum/u/ygoeb13)\ **Replies:** 5\ **Last updated:** [April 23, 2026, 6:00pm UTC](https://www.trainerroad.com/forum/t/discrepancy-with-workout-difficulties/113308 "2026-04-23T18:00:36Z")
I am looking at my calendar for upcoming rides this week. Initially I had 2x12 min 102-103% threshold intervals with 3 min recoveries (Miranjan). My app is now recommending Raza which is 3x13 minutes 104-106% with 1 minu… --- ## [Too many easy weeks?](https://www.trainerroad.com/forum/t/too-many-easy-weeks/113182)
**Author:** [@Lightning\_McQueen](https://www.trainerroad.com/forum/u/Lightning_McQueen)\ **Replies:** 9\ **Last updated:** [April 16, 2026, 1:51pm UTC](https://www.trainerroad.com/forum/t/too-many-easy-weeks/113182 "2026-04-16T13:51:29Z")
I started a new plan at the beginning of March, then wanted to increase intensity after the 4th week, so I deleted the plan and started a new one with a start date of March 1 so it would take into account my previous wor… --- ## [Training Plan with 3 hard Intervall + group ride](https://www.trainerroad.com/forum/t/training-plan-with-3-hard-intervall-group-ride/113181)
**Author:** [@dikt](https://www.trainerroad.com/forum/u/dikt)\ **Replies:** 9\ **Last updated:** [April 15, 2026, 3:16pm UTC](https://www.trainerroad.com/forum/t/training-plan-with-3-hard-intervall-group-ride/113181 "2026-04-15T15:16:05Z")
Hi training experts, I have about 20 years of training history. My schedule is 3x hard intervalls, 2x easy, 1x (dynamic) long ride. My question is: I want to add a 2-3h group ride on Tuesday: can I still keep the long… --- ## [Plan builder, masters, changing hours](https://www.trainerroad.com/forum/t/plan-builder-masters-changing-hours/106524)
**Author:** [@ericweaver2010](https://www.trainerroad.com/forum/u/ericweaver2010)\ **Replies:** 4\ **Last updated:** [April 10, 2026, 2:27pm UTC](https://www.trainerroad.com/forum/t/plan-builder-masters-changing-hours/106524 "2026-04-10T14:27:00Z")
I have just finished my training plan and now setting up my plan for next year. I just race local cx but still want to do my best. Last year I picked 4hrs a week for a master plan for 2026 I want to up that to ten hours… --- ## [Outdoor rides during structured training plan?](https://www.trainerroad.com/forum/t/outdoor-rides-during-structured-training-plan/113098)
**Author:** [@PrzemyslawGrzeszczak](https://www.trainerroad.com/forum/u/PrzemyslawGrzeszczak)\ **Replies:** 7\ **Last updated:** [April 9, 2026, 2:50pm UTC](https://www.trainerroad.com/forum/t/outdoor-rides-during-structured-training-plan/113098 "2026-04-09T14:50:39Z")
I am currently on an aggressive training plan over 12 weeks post surgery to get up to shape for a event. with high tss session every other day and I can feel the legs really need the rest day in order to complete the nex… --- ## [AI FTP vs TT bike - Roast my idea](https://www.trainerroad.com/forum/t/ai-ftp-vs-tt-bike-roast-my-idea/112925)
**Author:** [@Wongerchi](https://www.trainerroad.com/forum/u/Wongerchi)\ **Replies:** 8\ **Last updated:** [March 30, 2026, 12:57pm UTC](https://www.trainerroad.com/forum/t/ai-ftp-vs-tt-bike-roast-my-idea/112925 "2026-03-30T12:57:15Z")
So April is rolling around and this is about the time I dust off the TT bike and start riding it again in preparation for TT season (15k generally but want to get back to 40ks this year). My plan is a Masters 40k TT wit… [Next page](https://www.trainerroad.com/forum/tag/plan-modification/12.md?match_all_tags=true&page=1&tags%5B%5D=plan-modification)