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

Day 3

Anaerobic Capacity Maintenance #1

58:00 70TSS IF 0.85

Day 4

58:00 44TSS IF 0.67

Day 5

V02max 3min & 2min

01:09:00 84TSS IF 0.85

Day 6

Climbing - Free ride.

02:00:00 0TSS IF 0

Day 7

58:00 81TSS IF 0.92

Week 2

Day 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

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.

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

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.

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

01:02:30 60TSS IF 0.76

Day 6

Climbing - Free ride.

02:00:00 0TSS IF 0

Day 7

Climbing Sustained Threshold #2

59:00 83TSS IF 0.92