zone 3 was defined as above your 60-min power (ftp) and 6-min power (vo2max). Here is my transcription of that particular podcast: Polarized Training Discussion (Fast Talk podcast & Flo Cycling podcast) - #84 by bbarrera
and the guy at wattkg dot com worked up a plan that I downloaded months ago. It derives from the
and more recently updated with low/mid/high volume versions, for example the low-volume starts like this:
with two HIIT sessions that week. And then second week is 30/15 sec basically its Brasted except 8 of the 30/15s in each set (instead of 13).