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

Day 4

Strength Endurance #1

01:09:00 51TSS IF 0.75

Day 5

42:00 31TSS IF 0.66

Day 6

15min Varied Tempo #1

48:20 53TSS IF 0.81

Day 7

Climbing - 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

Day 4

Strength Endurance #2

01:09:00 51TSS IF 0.75

Day 5

42:00 31TSS IF 0.66

Day 6

15min Varied Tempo #2

59:45 68TSS IF 0.83

Day 7

Climbing - 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

Day 4

Strength Endurance #3

01:19:00 62TSS IF 0.76

Day 5

44:35 32TSS IF 0.66

Day 6

15min Varied Tempo #3

59:45 92TSS IF 0.96

Day 7

Climbing - 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

01:10:00 55TSS IF 0.81

Day 3

Day 4

01:02:30 60TSS IF 0.76

Day 5

Rest Day OR Free-ride volume

Day 6

Tempo with target rpm #2

01:06:00 67TSS IF 0.78

Day 7

Climbing - Free ride.

02:00:00 0TSS IF 0