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Training plans
Criterium
Early base
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
Base Miles #1
42:00
31TSS
IF 0.66
Day 4
Rest Day OR Free-ride volume
Free Ride
Day 5
Endurance #1
01:00:00
55TSS
IF 0.74
Day 6
Strength Endurance w/20sec #1
Free Ride
01:03:00
45TSS
IF 0.75
Day 7
Rest Day OR Free-ride volume
Free Ride
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
Base Miles #2
44:35
32TSS
IF 0.66
Day 4
Rest Day OR Free-ride volume
Free Ride
Day 5
Endurance #2
01:02:30
60TSS
IF 0.76
Day 6
Strength Endurance w/20sec #2
Free Ride
01:09:00
51TSS
IF 0.75
Day 7
Rest Day OR Free-ride volume
Free Ride
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
Free Ride
Day 5
Anaerobic 8 #1
58:00
62TSS
IF 0.8
Day 6
Strength Endurance w/20sec #2
Free Ride
01:01:20
44TSS
IF 0.76
Day 7
Rest Day OR Free-ride volume
Free Ride
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
Free Ride
Day 4
30sec + Endurance #1
Free Ride
01:25:00
27TSS
IF 0.8
Day 5
Endurance #3
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
Free Ride