Does this help any
Follow up then using the supporting spreadsheet
The video explains the 3 and 6 zones and their crude fit with each other,and then the optimal training method by adaptatikn efficiency and time efficiency.
The spreadsheet allows the user to enter their FTP and LTHR, weekly training time and preferred training method (polarised, pyramid etc.) and then calculates training times in the relevant zones expressed by wattage and HR.