Could Someone Give me Advice with Balancing Interval Training with Limited Time for Maximum Gains?

Training
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Hello there,

I am working through TrainerRoads Sweet Spot Base plan; and I am really enjoying the structure and progression. Although; I am facing a challenge that I imagine some of you might have experience with balancing interval training with a very limited amount of time during the week.

Between work; family commitments; and other responsibilities; I only have about 6 to 8 hours per week to dedicate to cycling; and most of this time is split into shorter sessions. I have read that consistent; quality sessions are key to improving FTP and endurance; but I am wondering how to best optimize my training within these constraints.

Should I prioritize more Sweet Spot sessions or try to include VO2 max intervals? :thinking: I have seen some people mention that Sweet Spot is great for time-crunched athletes; but will I miss out on the benefits of high intensity work if I cut back on those?

Given my time limitations; would I be better off focusing on shorter, more intense workouts; or is it crucial to get longer rides (like 90 minutes) in at least once a week? :thinking:

Also, I have gone through this post; https://www.trainerroad.com/forum/t/balancing-intense-workouts-with-recovery-during-a-busy-week-minitab/ which definitely helped me out a lot.

I have been feeling pretty fatigued lately. How do you gauge when to take an additional rest day vs. pushing through? :thinking:

Thanks in advance for your help and assistance. :innocent:

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My take on this is to follow the plan and trust the process; there is a place for VO2max workouts later on.

On 6-8 hours a week you could do a lot of quality training. You could even accumulate substantial fatigue as you mentioned. There is no clear cut answer to whether you should push on or replace a demanding workout with an easier one, but I would probably push it if the next week is a recovery week.

On the other hand, if you aren’t fresh enough to finish your key workouts successfully they aren’t very productive. You could definitely replace a sweet spot workout with a z2 or even z1 if necessary. In the long run your body will thank you.

One important factor to consider is your muscle fiber composition. If you are blessed/cursed with predominantly fast twitch fibers they are sensitive to intensity and need more time to recover. If this is the case for you, my recommendation is to be cautious with the amount of intensive training you do. Sweet spot is considered to be intense in this context.

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Hey there, and welcome to the TR community!

First off, it sounds like you’re on the right track by following the Sweet Spot Base plan, especially given your limited training time.

For time-crunched athletes like yourself (with around 6-8 hours per week), Sweet Spot training is highly efficient and offers a solid balance between intensity and endurance, helping you improve your FTP without overloading your schedule. Since it’s fall/winter in the northern hemisphere, focusing on base fitness with Endurance, Tempo, and Sweet Spot sessions is ideal. This will lay a strong foundation for the year ahead.

Regarding the question of adding VO2 max intervals: you won’t necessarily miss out on their benefits by prioritizing Sweet Spot now. VO2 max and higher-intensity work are more effective when your aerobic base is solid, which is exactly what you’re working on during this phase. As you move closer to your goals or events, that’s when you can start incorporating those higher-intensity efforts, like VO2 max or anaerobic intervals. But doing too much of that intensity year-round can lead to burnout and fatigue.

For more on this, TrainerRoad’s periodization strategy explains how training is broken down into phases throughout the year to optimize both recovery and gains:

As for fitting in longer rides, they are valuable for building endurance, but they don’t need to dominate your schedule. If you can manage one longer ride (around 90 minutes) per week, that’s great! However, don’t stress too much if it’s not always possible. Consistency and quality are more important, so if shorter, more intense sessions fit better into your week, you’ll still see progress.

Finally, regarding fatigue, it’s important to listen to your body. Feeling tired towards the end of a training block is normal, but if you’re feeling chronically fatigued, it’s a good idea to dial back. You can opt for a recovery spin, reduce workout intensity, or even take a rest day to avoid overtraining. The key is balancing intensity with proper recovery.

Hope that helps! Feel free to ask if you have any other questions.

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No, if you feel ready to follow a training plan, use Plan Builder to create one. It will generate the right mix of workouts for you.

Quite generally:

  • Sweet spot and VO2 workouts address different aspects of your fitness. One isn’t “better” than the other.
  • The same goes for e. g. over/unders and steady-state threshold intervals, they aim different aspects of your physiology.

I would not attempt to create a workout plan from scratch in the beginning.

Don’t push through, that works in the short term, but comes at a price in the long term.

  • Prioritize rest and consistency: it is better to do less, but consistently (you know what I mean) than to do more, but end up missing workouts.
  • Sleep and nutrition are immensely important. My rule is that if I don’t spend more than 7 hours in bed, I don’t train, period.