Originally Posted by
Jughed
Non scientific for me.
But after say 3 months of training blocks - starting with FTP training, followed by VO2 sessions - and no marked improvements in those numbers...
Lower zone watts increased for the same HR numbers. Before 180w at 135bpm, after 200w at 135bpm. W/bpm got more efficient (for lack of better words)
I see +/- the same results from almost any kind of training - volume, Z3/Sweet spot, Z4+.
Personally- the only metrics I can budge, within my time constrains, are Z2/Low Z3 - and 5 second power.
I find this plenty scientific already. So, if we were to form a training plan for individuals with < 10 h per week, any distribution of time among Z2, tempo/SS, Z4+ would work more or less, except that it cannot be all Z2 because there is not enough hours, and probably not all Z4+ because it would create fatigue issues pretty quickly. (?)
In autumn I found a nice groove where I would do a tempo ride every second or third day, about 70 to 75 km, but in the windy and cold winter I find that I cannot ask too much of my body so it is mostly Z2 with some intervals here and there.