All of this is handled automatically. A single block is typically four weeks long, but each training phase consists of several blocks. But you need not worry about any of this, Plan Builder will do this automatically.
I am in the middle of a mid-volume polarized base block. My training consists of 2 threshold workouts and two longer endurance workouts. However, I do a lot of commutes at the moment (about 6 hours per week), so I have shortened my indoor workouts to one hour to accommodate my schedule. Of the two threshold workouts, the first one is harder, the second one is easier.
If I were you, I’d use Plan Builder and stick closely to the defaults. Resist the temptation to up the training time, for example. Plan Builder will ask you what discipline you are training for, how long, you strongly you want to push yourself and suggest workout durations.
I had to adapt the durations to suit my schedule, for example, and to take the commutes into account.
TrainerRoad is quite a liberal company in that they allow discussion of competitors on this forum. We discuss other options periodically, but the gist is that if you are serious about training and you cannot/don’t want to hire a coach, TrainerRoad is the best product out there. Of course, feel free to browse some of the threads yourself:
- A general thread inquiring about adaptive training apps.
- A thread on Join.
- A thread on Athletica.ai
- Competitors are also mentioned in this thread on TR’s price hike.
- Another option that comes to mind is FasCat Coaching with its ML-based CoachCat interface. They also offer coaching by actual humans, but this is roughly 10x the price.
- TrainingPeaks plans exist, but you have to adapt them manually. You can also use TP with a coach, but then you are spending €€€/month and it isn’t really a competitor to TrainerRoad.
- I don’t consider Zwift and its training plans a competitor to TR.
- From what I can tell, many competitors are priced similarly to TR (e. g. FasCat Coaching plans without a human coach).
I’ve been on TR since 2017, I think, and it jives with my brain. I feel I understand the app, understand what it does and have begun to trust it. And I know when I can/should override some recommendations. At this point, TR is a very mature product, e. g. it has Plan Builder (an automated training plan generator, which bases its recommendations on your past performance), plans for lots of different genres of cycling, versions for Master’s athletes for all/most of these, TrainNow for people who don’t want a training plan, a huge workout library, three different approaches to base training (traditional, sweet spot and polarized), etc.
Keep in mind that it isn’t just about what you do on the bike, good sleep and nutrition are essential to good training.