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Training plans
Gran Fondo
Early base
Gran Fondo
Early base
Week 1
Day 1
Zone 2 Endurance 30min
59:00
43TSS
IF 0.66
Day 2
Aerobic 12's #1
01:03:00
56TSS
IF 0.73
Day 3
Rest Day OR Free-ride volume
Free Ride
Day 4
Strength Endurance #1
Free Ride
01:09:00
51TSS
IF 0.75
Day 5
Base Miles #1
42:00
31TSS
IF 0.66
Day 6
15min Varied Tempo #1
48:20
53TSS
IF 0.81
Day 7
Climbing - Free ride.
Free Ride
02:00:00
0TSS
IF 0
Week 2
Day 1
Zone 2 Endurance 30min
59:00
43TSS
IF 0.66
Day 2
Aerobic 12's #2
01:02:00
56TSS
IF 0.74
Day 3
Rest Day OR Free-ride volume
Free Ride
Day 4
Strength Endurance #2
Free Ride
01:09:00
51TSS
IF 0.75
Day 5
Base Miles #1
42:00
31TSS
IF 0.66
Day 6
15min Varied Tempo #2
59:45
68TSS
IF 0.83
Day 7
Climbing - Free ride.
Free Ride
02:00:00
0TSS
IF 0
Week 3
Day 1
Zone 2 Endurance 40min
01:02:00
44TSS
IF 0.66
Day 2
Aerobic 12's #3
01:00:00
55TSS
IF 0.74
Day 3
Rest Day OR Free-ride volume
Free Ride
Day 4
Strength Endurance #3
Free Ride
01:19:00
62TSS
IF 0.76
Day 5
Base Miles #2
44:35
32TSS
IF 0.66
Day 6
15min Varied Tempo #3
59:45
92TSS
IF 0.96
Day 7
Climbing - Free ride.
Free Ride
02:00:00
0TSS
IF 0
Week 4
Day 1
Zone 2 Endurance 40min
01:02:00
44TSS
IF 0.66
Day 2
5min Neuromuscular
Free Ride
01:10:00
55TSS
IF 0.81
Day 3
Day off
Day 4
Endurance #2
01:02:30
60TSS
IF 0.76
Day 5
Rest Day OR Free-ride volume
Free Ride
Day 6
Tempo with target rpm #2
01:06:00
67TSS
IF 0.78
Day 7
Climbing - Free ride.
Free Ride
02:00:00
0TSS
IF 0