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Training plans
Criterium
Early build
Criterium
Early build
Week 1
Day 1
Anaerobic Intensive 200% #1
56:30
89TSS
IF 0.97
Day 2
Tempo #3
01:02:00
64TSS
IF 0.79
Day 3
Day 4
30/30 Anaerobic #3
01:08:00
91TSS
IF 0.9
Day 5
Rest Day OR Free-ride volume
Free Ride
Day 6
Season Base #3
01:14:00
88TSS
IF 0.84
Day 7
Zone 2 Endurance #1
01:00:00
46TSS
IF 0.68
Week 2
Day 1
5min 30/30's
01:00:00
53TSS
IF 0.73
Day 2
Tempo #4
01:00:00
63TSS
IF 0.79
Day 3
Rest Day OR Free-ride volume
Free Ride
Day 4
Escalating 3min VO2max
52:00
61TSS
IF 0.84
Day 5
Endurance #6
59:35
54TSS
IF 0.74
Day 6
Season Base #1
01:00:00
71TSS
IF 0.84
Day 7
Rest Day OR Free-ride volume
Free Ride
Week 3
Day 1
7min 30/30's
01:04:00
67TSS
IF 0.79
Day 2
Tempo #5
54:00
55TSS
IF 0.78
Day 3
Rest Day OR Free-ride volume
Free Ride
Day 4
6min Best effort!
Free Ride
01:00:00
58TSS
IF 0.8
Day 5
Active Recovery #2
48:00
32TSS
IF 0.63
Day 6
Season Base #2
01:07:00
78TSS
IF 0.84
Day 7
Endurance #7
58:00
44TSS
IF 0.68
Week 4
Day 1
8min 30/30's
01:07:00
77TSS
IF 0.83
Day 2
Endurance w/Sprints into Zone 3 #1
Free Ride
58:00
39TSS
IF 0.91
Day 3
Rest Day OR Free-ride volume
Free Ride
Day 4
Anaerobic Intensive 200% #1
01:04:00
104TSS
IF 0.99
Day 5
30/30 Anaerobic #4
01:07:00
87TSS
IF 0.88
Day 6
Endurance #8
01:24:00
66TSS
IF 0.69
Day 7
Season Base #3
01:14:00
88TSS
IF 0.84