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Training plans
Gran Fondo
Late base
Gran Fondo
Late base
Week 1
Day 1
Endurance #3
01:06:20
61TSS
IF 0.74
Day 2
Tempo Climbing #1
01:00:30
71TSS
IF 0.84
Day 3
Rest Day OR Free-ride volume
Free Ride
Day 4
Sweetspot 12 minute
01:03:00
67TSS
IF 0.8
Day 5
Rest Day OR Free-ride volume
Free Ride
Day 6
Climbing - Free ride.
Free Ride
02:00:00
0TSS
IF 0
Day 7
Active Recovery #2
48:00
32TSS
IF 0.63
Week 2
Day 1
Zone 2 Endurance #1
01:00:00
46TSS
IF 0.68
Day 2
Sub Threshold #1
55:00
60TSS
IF 0.81
Day 3
Rest Day OR Free-ride volume
Free Ride
Day 4
Endurance #4
01:03:00
65TSS
IF 0.79
Day 5
Sweetspot 15 minute
01:03:00
67TSS
IF 0.8
Day 6
Climbing - Free ride.
Free Ride
02:00:00
0TSS
IF 0
Day 7
Tempo Climbing #2
01:00:30
69TSS
IF 0.83
Week 3
Day 1
Zone 2 Endurance 40min
01:02:00
44TSS
IF 0.66
Day 2
4min FTP #1
Free Ride
01:17:00
56TSS
IF 0.84
Day 3
Rest Day OR Free-ride volume
Free Ride
Day 4
Endurance #5
49:05
46TSS
IF 0.75
Day 5
Cruise Intervals #1
54:30
62TSS
IF 0.83
Day 6
Climbing - Free ride.
Free Ride
02:00:00
0TSS
IF 0
Day 7
Zone 2 with Threshold #1
Free Ride
01:01:00
26TSS
IF 0.78
Week 4
Day 1
Anaerobic Capacity Hills #1
01:00:00
61TSS
IF 0.78
Day 2
Day off
Day 3
Zone 2 with 6 x 1min
57:00
58TSS
IF 0.78
Day 4
Endurance #6
59:35
54TSS
IF 0.74
Day 5
Lactate Threshold #1
01:01:00
65TSS
IF 0.8
Day 6
Climbing - Free ride.
Free Ride
02:00:00
0TSS
IF 0
Day 7
40/20's #1
52:00
69TSS
IF 0.89