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Training plans
Gran Fondo
Early build
Gran Fondo
Early build
Week 1
Day 1
Zone 2 with 6 x 1min
57:00
58TSS
IF 0.78
Day 2
Rest Day OR Free-ride volume
Free Ride
Day 3
Anaerobic Capacity Maintenance #1
58:00
70TSS
IF 0.85
Day 4
Endurance #7
58:00
44TSS
IF 0.67
Day 5
V02max 3min & 2min
01:09:00
84TSS
IF 0.85
Day 6
Climbing - Free ride.
Free Ride
02:00:00
0TSS
IF 0
Day 7
40/20's #2
58:00
81TSS
IF 0.92
Week 2
Day 1
Endurance #1
01:00:00
55TSS
IF 0.74
Day 2
Climbing Sustained Threshold #1
52:00
50TSS
IF 0.76
Day 3
Rest Day OR Free-ride volume
Free Ride
Day 4
Extensive Anaerobic
01:07:00
90TSS
IF 0.9
Day 5
Endurance with 30sec Surges
54:00
52TSS
IF 0.76
Day 6
Climbing - Free ride.
Free Ride
02:00:00
0TSS
IF 0
Day 7
V02max Increase #1
57:00
76TSS
IF 0.9
Week 3
Day 1
Long Tempo Climb #2
01:00:00
65TSS
IF 0.81
Day 2
Rest Day OR Free-ride volume
Free Ride
Day 3
Through the Zones #1
55:20
65TSS
IF 0.84
Day 4
20min Tempo w/15sec Accelerations
55:00
73TSS
IF 0.89
Day 5
V02max climbing #1
01:20:00
93TSS
IF 0.84
Day 6
Climbing - Free ride.
Free Ride
02:00:00
0TSS
IF 0
Day 7
40/20's into FTP #1
53:00
68TSS
IF 0.88
Week 4
Day 1
Tempo Climbing #1
01:00:30
71TSS
IF 0.84
Day 2
Anaerobic into Sweet Spot
01:04:00
79TSS
IF 0.86
Day 3
Day 4
5min Max Aerobic
01:02:00
76TSS
IF 0.86
Day 5
Endurance #2
01:02:30
60TSS
IF 0.76
Day 6
Climbing - Free ride.
Free Ride
02:00:00
0TSS
IF 0
Day 7
Climbing Sustained Threshold #2
59:00
83TSS
IF 0.92