just another gosling
Join Date: Feb 2007
Location: Everett, WA
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
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What works well for me is to do approximately what you're trying to do: have weekly zonal totals. So first: don't take a break. Stay with it steadily until you're done. Really try to do that even if it hurts a bit. If it's excruciating, well, you'll stop. What I do is mostly only do one thing during one workout. So I'd say, take Monday off, do zone 1 on Tuesday, do zone 3 on Wednesday, and zone 2 on the bike on Thursday and zone 2 on the erg on Friday. Then a longer zone 2 ride on Sunday. You might sandwich Wednesday's zone 3 between slices of zone 2. Just for an example.
Of course you won't only do zone 2 or zone 3 because it will take a bit of time to work up from resting to zone 2 or 3 HR. And do take your time ramping it up. That's why a recording and downloading HR monitor is so good.
At the zonal ratios and quantities you are doing now, I'd say you aren't ready for intervals yet. Try to work up to at least 30' of steady zone 3 during one ride before going harder. I'll do 1.5 hours of it, but my total volume is much greater. BTW, when I'm just starting seasonal periodized workouts, my zonal ratios are more like 1/5 zone 1, 1/5 zone 3 and 3/5 zone 2.
But if you're improving rapidly, keep on keeping on. You don't really need to do more until you stop improving rapidly.