Criterium Late build

Week 1

Day 1

Active Recovery #2

48:00 31TSS IF 0.63

Day 2

Intensive Capacity #1

55:30 75TSS IF 0.91

Day 3

Day 4

50sec Extensive Anaerobic #1

01:01:00 53TSS IF 0.73

Day 5

Rest Day OR Free-ride volume

Day 6

Endurance w/Sprints into Zone 3 #2

01:01:00 74TSS IF 0.85

Day 7

53:00 44TSS IF 0.71

Week 2

Day 1

Intensive Capacity #2

59:00 82TSS IF 0.92

Day 2

Tempo-Surges #1

59:20 54TSS IF 0.74

Day 3

Rest Day OR Free-ride volume

Day 4

Extensive Anaerobic 6 x 1min

57:00 78TSS IF 0.91

Day 5

Anaerobic Capacity into VO2

52:00 80TSS IF 0.97

Day 6

Rest Day OR Free-ride volume

Day 7

1min Power Duration #2

57:40 63TSS IF 0.81

Week 3

Day 1

Active Recovery #2

48:00 31TSS IF 0.63

Day 2

Intensive Pmax into Tempo #1

52:50 62TSS IF 0.84

Day 3

Tempo-Surges #2

01:04:00 67TSS IF 0.8

Day 4

Zone 2 with 1min

57:00 57TSS IF 0.78

Day 5

Extensive Anaerobic

01:07:00 89TSS IF 0.9

Day 6

Rest Day OR Free-ride volume

Day 7

Peak 1 Minute Power

01:00:00 46TSS IF 0.68

Week 4

Day 1

Active Recovery #2

48:00 31TSS IF 0.63

Day 2

Tempo-Surges #3

01:01:20 73TSS IF 0.85

Day 3

Rest Day OR Free-ride volume

Day 4

Intensive Pmax into Tempo #2

01:01:40 74TSS IF 0.85

Day 5

Rest Day OR Free-ride volume

Day 6

Mitochondria Maintenance #1

01:03:00 65TSS IF 0.79

Day 7

01:00:00 51TSS IF 0.72