Cycling Fitness / Training Advice

The Joe Friel guide is that workouts across a week should average about 70% intensity.

e.g. 3 x hour long interval sessions @ 90% plus 3 easy hour recovery sessions @ 50% = 6 hours average @ 70%

There is no generic guide. This is designed to sell books. The only rule of thumb is that you 'should' reduce volume as intensity rises. This is all very well until the athlete enters a period of competition where both the intensity AND volume are at their highest.

Recovery and adaptation times vary quite a lot depending on the individual.

Age, fitness, general health and lifestyle all effect it. Most people neglect muscular fitness in the pursuit of cardiovascular fitness. Most people do the same volume of 'training' all year round irrelelevant of intensity. Most people misunderstand effective active recovery and neglect or do it incorrectly.