Yes, I’ve done structured training for years. I have worked with a coach, then started creating my own plans. This season I’m trusting Trainerroad. I’m just about to turn 54.
I will generally do intervals 3 or 4 days a week lately. XC mtb race every other Wednesday night. Group ride on Saturday.
Typically, the early part of the season, the intervals are longer and lower intensity. 2x20 or 30 min sweet spot is my bread and butter to build up FTP. As you get into spring, the intervals get shorter and sharper.
This has been a fairly heavy week, intensity is turning up as racing will finally happen at the end of May. VO2max intervals on Wednesday: 4 sets of 3x2’ at 120% of FTP, steady sweet spot (90-ish percent of FTP) on Thursday, 5x6’ at 108% last night after work. Group ride this morning. Tomorrow will be super mellow. Monday will just be a short commute ride, which I don’t count.