Training Rules
8 rules (5 hard, 3 soft)
Evidence-based constraints that guide workout generation. Hard rules are never broken; soft rules can be adjusted for experienced athletes.
Intensity
At least 80% of weekly TSS should be from Zone 1-2 (endurance)
Polarized training maximizes adaptation while minimizing fatigue
Exception: Taper week or race week
FTP test every 4-6 weeks during build phase
FTP changes; zones should be updated accordingly
Exception: Maintaining fitness during off-season
Maximum 3 quality sessions (intervals/threshold) per week
More than 3 quality sessions compromises glycogen recovery
Exception: Peak phase, experienced cyclists only
Volume
Weekly TSS increase should not exceed 10% over previous week
Training Stress Score accumulates; sudden spikes cause overtraining
Exception: Returning from planned recovery week
Long ride should not exceed 35% of weekly TSS
Single big ride shouldn't dominate the week
Exception: Gran Fondo specific preparation
Recovery
Maximum 2 consecutive high-intensity days allowed
Glycogen depletion and neuromuscular fatigue compound
Exception: Race block (planned overreaching)
Recovery week (40-50% TSS reduction) every 4th week
Supercompensation requires planned rest
No VO2max intervals within 48 hours of threshold work
Both tax similar energy systems; need separation