Criterium Early base

Week 1

Day 1

Zone 2 Endurance 30min

59:00 43TSS IF 0.66

Day 2

Mitochondria #1

01:00:00 68TSS IF 0.82

Day 3

42:00 31TSS IF 0.66

Day 4

Rest Day OR Free-ride volume

Day 5

01:00:00 55TSS IF 0.74

Day 6

Strength Endurance w/20sec #1

01:03:00 45TSS IF 0.75

Day 7

Rest Day OR Free-ride volume

Week 2

Day 1

Zone 2 Endurance 30min

59:00 43TSS IF 0.66

Day 2

Mitochondria #2

01:00:00 71TSS IF 0.84

Day 3

44:35 32TSS IF 0.66

Day 4

Rest Day OR Free-ride volume

Day 5

01:02:30 60TSS IF 0.76

Day 6

Strength Endurance w/20sec #2

01:09:00 51TSS IF 0.75

Day 7

Rest Day OR Free-ride volume

Week 3

Day 1

Zone 2 Endurance 40min

01:02:00 44TSS IF 0.66

Day 2

Mitochondria #3

01:21:00 75TSS IF 0.75

Day 3

Depleting 20sec w/Tempo

01:07:00 72TSS IF 0.8

Day 4

Rest Day OR Free-ride volume

Day 5

58:00 62TSS IF 0.8

Day 6

Strength Endurance w/20sec #2

01:01:20 44TSS IF 0.76

Day 7

Rest Day OR Free-ride volume

Week 4

Day 1

Depleting Session #1

01:20:00 73TSS IF 0.74

Day 2

Anaerobic Intensive 170%

56:30 89TSS IF 0.97

Day 3

Rest Day OR Free-ride volume

Day 4

30sec + Endurance #1

01:25:00 27TSS IF 0.8

Day 5

01:06:20 61TSS IF 0.74

Day 6

Pure Strength #1

01:02:00 58TSS IF 0.75

Day 7

Rest Day OR Free-ride volume