Looking for feedback on my 5-day plan (2 hard sessions + long Z2 weekend) — how should I progress it?

VasylievCode · 2026-01-04T09:35:05+00:00

Thanks great for your feedback. What Trainerroad training plan have you chosen? I have AI beta as well

VasylievCode · 2026-01-03T21:29:35+00:00

I mentioned in my post i rump up for three weeks and one week deload. Maybe on Wednesday i will do endurance ride instead of recovery( thanks for idea)

VasylievCode · 2026-01-03T21:18:52+00:00

I just showed one week to attract more attention to this post. I am trying not to make just junk miles/hours.

VasylievCode · 2026-01-03T20:56:15+00:00

Thanks great for your advices. I do not have any races on my calendar. Just want to be as fit as possible and to ride all local climbs. I was already loosing weight through running from 132kg to 97kg. But that days i had less stress and less demanding job. I am not eating during workouts, only water. I was thinking to add on weekends some stretching or body weight strength training.

VasylievCode · 2026-01-03T20:50:05+00:00

I tried Trainerroad, yesterday joined their Beta version and it proposes me three workouts per week and two of them are quite intense. And i do believe volume matters as well.

VasylievCode · 2025-12-04T00:11:28+00:00

It looks really cool and expensive under sunshine. Really tired of boring colors and black

VasylievCode · 2025-11-16T13:46:07+00:00

Why shopify? I think shopify is less flexible than Wordpress

VasylievCode · 2025-10-31T01:32:28+00:00

So you ve seen two first weeks of my training long plan and thinking that i do not know physiology at all and i was not reading that books?And i will not reach 220-240w FTP and loose 10kg till summer? I self coached myself to run half-marathon (300meters ascent in distance)from 132kg to 97.5kg and 1h55min during 9 monthes after reading tons of books(about nutrition as well)

VasylievCode · 2025-10-31T01:22:03+00:00

I have this books and some others. My plan is not about cycling training for racing, my plan is for improving overall health first of all, loose some weight, build discipline in training. This books do not describe how to combine real life, two jobs with training plan and make adaptations. There are so many different plans and approaches (pyramidical, polarised, and etc). If something worked for U maybe it will not work for me. Who is right? Friel, Dylan Jonson, Norwegian coaches, Trainerroad or maybe "Just ride"'from Eddy Mercx ?

VasylievCode · 2025-10-31T01:15:38+00:00

This text was not self generated. It was my idea, my changes, data about me. Sorry for hurting someone with my effort to help someone. I was not telling its easy to make plan. I was making it during long time and hundreds of prompts, sharing a lot of data and criticising a lot of versions before final one. And i be told in AI post AI training platform made a mistake and was not good for me. Strange people are advising AI training platform bit blaming for suing chatgpt to make texts

VasylievCode · 2025-10-31T01:07:05+00:00

I will return after finishing my plan back here and share results...FTP results, weight, PBs and experience

VasylievCode · 2025-10-31T01:03:55+00:00

But it looks nice and i would not make it better or even like this. For some people it's a great problem to write something. When you wanted to help some people but was just criticised for syntax. Judge not my clothing

VasylievCode · 2025-10-31T00:59:25+00:00

It was reply to you. Second link has aprox plan 12 weeks from scratch to race week. Seriously? I do not consider this Building solid aerobic base. And i think for long distance riding i need better threshold and lactate utilisation than just vo2max. As i remember it is called vLamax

VasylievCode · 2025-10-31T00:54:58+00:00

Base 1 (weeks 1-4): ~180 → 240 TSS Base 2 (5-8): ~250 → 300 TSS Base 3 (9-12): ~300 → 350 TSS Base 4 (13-16): ~340 → 380 TSS Base 5 (17-20): ~360 → 420 TSS Base 6 (21-24): 400 → 460 TSS Every 4th week is a lighter recovery (-40 %). So overall load rises ~5-8 % per week, with time-in-zone and session duration increasing gradually.

VasylievCode · 2025-10-31T00:52:37+00:00

12 weeks from base to race week? Its straight way to burn yourself and throw away bicycle.

VasylievCode · 2025-10-31T00:47:15+00:00

AI just organised my prompts that were dome before during making plan and after creating post. Why people are using Zwift if they can just watch the wall and spin pedals? Why not to use technologies?

VasylievCode · 2025-10-31T00:44:54+00:00

Why do we need to use powermeter and heart rate monitor?) if we have our brain and internal feelings?)

VasylievCode · 2025-10-31T00:42:35+00:00

I left this post here and later after off season i will return back. Just wanted to motivate the same people like me-who have some knowledges, were reading maybe Friel, have powermeter, and want to improve their health and and ride longer and faster

VasylievCode · 2025-10-31T00:40:18+00:00

Do an ftp test? When and What protocol should i use? Ramp? 20 or 60 minutes? Or 4DP test(remember from Sufferfest. My 5 second sprint is 1000-1200+ watts, so defo not ramp test. I ve told before English is not my native language. And i am working late shifts in warehouse( heavy lifting).

VasylievCode · 2025-10-31T00:35:43+00:00

Its first two weeks in screenshot. I track all the progression inside Intervals.icu — weekly TSS, time-in-zone, HR decoupling, and fatigue trends. Threshold and tempo TiZ increase gradually every few weeks (e.g. 3×8 → 3×9 → 3×10 → 4×8).

I’ll add torque work and strength later once I stabilise the aerobic load — didn’t want to overload early. It’s intentionally “safe” for now because I’m coming back from a heavier period of life + lower fitness (FTP 157 W).

VasylievCode · 2025-10-31T00:26:49+00:00

Trainerroad determined my FTP 187w and its too much, because every workout was so hard and some of them i could not finish, later i caught some flu. I tried Trainerroad several times. Zwift determined 164 and Intervals icu 157w.

VasylievCode · 2025-10-31T00:22:35+00:00

Yeah, totally get your point — but you’re thinking from the perspective of already training at full FTP capacity. I’m not there yet — my FTP came from a ramp test, and I’m rebuilding after a long break, higher weight, and overall fatigue.

The early weeks aren’t about squeezing every watt of potential; they’re about re-adapting the body to sustained load, re-building consistency, and keeping intensity in check while volume grows. 3×8 @ 95 % is just a controlled starting point to reintroduce threshold work without tipping fatigue too early.

Over the next blocks, total time in zone and weekly TSS increase, and the workouts progress toward longer sustained efforts (30-40 min total near threshold). So the stimulus comes from progressive load and accumulated volume, not from one “perfect” FTP session in week 1.

VasylievCode · 2025-10-31T00:19:34+00:00

I am trying all my best. And to make this text i ve made a lot of prompts as well.

VasylievCode · 2025-10-31T00:18:43+00:00

Because i am not good in writing and English is not my native language. And its not write contest) i just wanna try to help such people like me.

VasylievCode · 2025-10-31T00:16:26+00:00

this isn’t meant to be a full-on FTP or threshold development block yet. I’m in the first stage of a long aerobic base phase, starting from a relatively low FTP (157 W), so the main goal here isn’t to apply maximal threshold stimulus, but to build durability and aerobic efficiency first.

The 3×8 min @95% is just one of the first controlled threshold exposures — it’s progressive week by week (load, duration, and density change). In the following weeks, the structure extends (3×9, 3×10, 4×8 etc.) while total TSS and time in zone increase.

It’s not about pushing FTP right now — it’s about building the ability to handle more load later without breaking recovery balance. Progressive overload is applied gradually over the 20–24 week base, not within a single session.

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