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Training plans
Criterium
Late build
Criterium
Late build
Week 1
Day 1
Active Recovery #2
48:00
32TSS
IF 0.63
Day 2
Intensive Capacity #1
55:30
86TSS
IF 0.96
Day 3
Day 4
50sec Extensive Anaerobic #1
01:01:00
58TSS
IF 0.76
Day 5
Rest Day OR Free-ride volume
Free Ride
Day 6
Endurance w/Sprints into Zone 3 #2
Free Ride
01:01:00
57TSS
IF 0.97
Day 7
Aerobic Ramps
53:00
45TSS
IF 0.71
Week 2
Day 1
Intensive Capacity #2
59:00
96TSS
IF 0.99
Day 2
Tempo-Surges #1
59:20
57TSS
IF 0.76
Day 3
Rest Day OR Free-ride volume
Free Ride
Day 4
Extensive Anaerobic 6 x 1min
57:00
86TSS
IF 0.95
Day 5
Anaerobic Capacity into VO2
52:00
83TSS
IF 0.98
Day 6
Rest Day OR Free-ride volume
Free Ride
Day 7
1min Power Duration #2
57:40
68TSS
IF 0.84
Week 3
Day 1
Active Recovery #2
48:00
32TSS
IF 0.63
Day 2
Intensive Pmax into Tempo #1
52:50
72TSS
IF 0.91
Day 3
Tempo-Surges #2
01:04:00
70TSS
IF 0.81
Day 4
Zone 2 with 1min
57:00
58TSS
IF 0.78
Day 5
Extensive Anaerobic
01:07:00
91TSS
IF 0.9
Day 6
Rest Day OR Free-ride volume
Free Ride
Day 7
Peak 1 Minute Power
Free Ride
Free Ride
01:00:00
47TSS
IF 0.7
Week 4
Day 1
Active Recovery #2
48:00
32TSS
IF 0.63
Day 2
Tempo-Surges #3
01:01:20
75TSS
IF 0.86
Day 3
Rest Day OR Free-ride volume
Free Ride
Day 4
Intensive Pmax into Tempo #2
01:01:40
87TSS
IF 0.92
Day 5
Rest Day OR Free-ride volume
Free Ride
Day 6
Mitochondria Maintenance #1
01:03:00
67TSS
IF 0.8
Day 7
Endurance #1
01:00:00
55TSS
IF 0.74