I just got the latest Bicycling mag and there is a Charmichael article where he is advocating much shorter but higher intensity intervals for us lower hour trainees. Basically, the routine is 3 days per week of 60-90 minute sessions that include 2 sets of 3 x 3 min PI (power intervals, which I did at @L5) with 3 min RBI and 8 min RBS. The fourth day is a longer weekend ride or over/under L3 under-L5 over for 2 sets of 9 minutes (2mU/1mO).
He seems to be saying that training for VO Max is better for the riders under time constraints-- the 4 -6 hour a week rider because we are getting rest anyway with all the rest days. As someone who does more of a traditional 2 x 20 type SST session mid week on a 4-6 hour schedule, it certainly is a different philosophy.
Comments are welcome. I'm not ready to throw my SST regieme out the window, but I am always looking for the best use of my limited time. Having done the Charmichael workout last night, I can say that it is very intense.