Gran Fondo Late base

Week 1

Day 1

01:06:20 60TSS IF 0.74

Day 2

Tempo Climbing #1

01:00:30 70TSS IF 0.83

Day 3

Rest Day OR Free-ride volume

Day 4

Sweetspot 12 minute

01:03:00 65TSS IF 0.79

Day 5

Rest Day OR Free-ride volume

Day 6

Climbing - Free ride.

02:00:00 0TSS IF 0

Day 7

Active Recovery #2

48:00 31TSS 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 59TSS IF 0.8

Day 3

Rest Day OR Free-ride volume

Day 4

01:03:00 60TSS IF 0.76

Day 5

Sweetspot 15 minute

01:03:00 64TSS IF 0.79

Day 6

Climbing - Free ride.

02:00:00 0TSS IF 0

Day 7

Tempo Climbing #2

01:00:30 68TSS IF 0.82

Week 3

Day 1

Zone 2 Endurance 40min

01:02:00 44TSS IF 0.66

Day 2

01:17:00 90TSS IF 0.84

Day 3

Rest Day OR Free-ride volume

Day 4

49:05 44TSS IF 0.74

Day 5

Cruise Intervals #1

54:30 61TSS IF 0.82

Day 6

Climbing - Free ride.

02:00:00 0TSS IF 0

Day 7

Zone 2 with Threshold #1

01:01:00 60TSS IF 0.77

Week 4

Day 1

Anaerobic Capacity Hills #1

01:00:00 58TSS IF 0.77

Day 2

Day 3

Zone 2 with 6 x 1min

57:00 57TSS IF 0.78

Day 4

59:35 54TSS IF 0.74

Day 5

Lactate Threshold #1

01:01:00 60TSS IF 0.77

Day 6

Climbing - Free ride.

02:00:00 0TSS IF 0

Day 7

52:00 55TSS IF 0.8