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Training plans
Criterium
Speciality
Criterium
Speciality
Week 1
Day 1
Explosive Power into Tempo #1
55:00
61TSS
IF 0.81
Day 2
Season Base #1
01:00:00
71TSS
IF 0.84
Day 3
Rest Day OR Free-ride volume
Free Ride
Day 4
Neuromuscular with AC #1
01:00:00
83TSS
IF 0.91
Day 5
Rest Day OR Free-ride volume
Free Ride
Day 6
Mitochondria Maintenance #2
01:00:00
69TSS
IF 0.83
Day 7
Endurance #2
01:02:30
60TSS
IF 0.76
Week 2
Day 1
Explosive Power into Tempo #2
56:45
74TSS
IF 0.88
Day 2
Season Base #2
01:07:00
78TSS
IF 0.84
Day 3
Rest Day OR Free-ride volume
Free Ride
Day 4
Neuromuscular with AC #2
01:00:00
85TSS
IF 0.92
Day 5
Rest Day OR Free-ride volume
Free Ride
Day 6
Mitochondria Maintenance #3
01:07:00
66TSS
IF 0.77
Day 7
Endurance #3
01:06:20
61TSS
IF 0.74
Week 3
Day 1
Tempo with Finale!
01:00:00
72TSS
IF 0.85
Day 2
Neuromuscular Power Surges #1
54:00
53TSS
IF 0.77
Day 3
Rest Day OR Free-ride volume
Free Ride
Day 4
Mitochondria Maintenance #4
58:30
62TSS
IF 0.8
Day 5
Rest Day OR Free-ride volume
Free Ride
Day 6
Neuromuscular with AC #3
01:02:15
86TSS
IF 0.91
Day 7
Endurance #4
01:03:00
65TSS
IF 0.79
Week 4
Day 1
Tempo with Accelerations #1
52:10
70TSS
IF 0.9
Day 2
Active Recovery #2
48:00
32TSS
IF 0.63
Day 3
Sprints into Zone 3 #1
01:01:00
85TSS
IF 0.92
Day 4
Rest Day OR Free-ride volume
Free Ride
Day 5
Neuromuscular Power Surges #2
59:00
62TSS
IF 0.8
Day 6
Rest Day OR Free-ride volume
Free Ride
Day 7
Season Base #3
01:14:00
88TSS
IF 0.84