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Training plans
Criterium
Late base
Criterium
Late base
Week 1
Day 1
Depleting Session #2
01:32:00
86TSS
IF 0.75
Day 2
Tempo #10
01:10:00
71TSS
IF 0.78
Day 3
Day 4
Anaerobic 10 #1
58:00
64TSS
IF 0.81
Day 5
Endurance #4
01:03:00
65TSS
IF 0.79
Day 6
Pure Strength #2
01:03:30
56TSS
IF 0.73
Day 7
Rest Day OR Free-ride volume
Free Ride
Week 2
Day 1
Depleting Session #3
01:40:00
94TSS
IF 0.75
Day 2
Tempo #11
01:16:00
75TSS
IF 0.77
Day 3
Rest Day OR Free-ride volume
Free Ride
Day 4
1min + Endurance #1
Free Ride
01:27:30
27TSS
IF 0.77
Day 5
Endurance #5
49:05
46TSS
IF 0.75
Day 6
Phosphate 20
55:00
65TSS
IF 0.84
Day 7
Rest Day OR Free-ride volume
Free Ride
Week 3
Day 1
Tempo #1
52:00
55TSS
IF 0.8
Day 2
Anaerobic Intensive 25sec
56:05
69TSS
IF 0.86
Day 3
Active Recovery #2
48:00
32TSS
IF 0.63
Day 4
30/30's Anaerobic #1
52:00
58TSS
IF 0.82
Day 5
Zone 2 Endurance #1
01:00:00
46TSS
IF 0.68
Day 6
Season Base #1
01:00:00
71TSS
IF 0.84
Day 7
Rest Day OR Free-ride volume
Free Ride
Week 4
Day 1
Anaerobic Intensive 30sec
55:30
68TSS
IF 0.85
Day 2
Tempo #2
54:00
58TSS
IF 0.8
Day 3
Active Recovery #2
48:00
32TSS
IF 0.63
Day 4
30/30's Anaerobic #2
01:00:00
82TSS
IF 0.9
Day 5
Rest Day OR Free-ride volume
Free Ride
Day 6
Season Base #2
01:07:00
78TSS
IF 0.84
Day 7
Zone 2 Endurance #2
01:00:00
51TSS
IF 0.71