I followed the plans for the half base/build/specialty and IM build/Specialty last year. I only followed the weekly rides and did my own long weekend ride outdoors. I did not follow the run or swim tips provided. I nailed both races in terms of bike split 2:24/5:09 and overall time. I'm using TR again this year for all my races. I followed the medium volume plan for all. FTP went from 240-289 in one season.