Gran Fondo Late build

Week 1

Day 1

Pyramid cadence efforts #1

56:00 51TSS IF 0.74

Day 2

Rest Day OR Free-ride volume

Day 3

Progressive zones climb #1

01:07:00 83TSS IF 0.87

Day 4

Endurance 8's #1

51:00 40TSS IF 0.69

Day 5

V02max Increase Climb

01:00:00 79TSS IF 0.89

Day 6

Climbing - Free ride.

02:00:00 0TSS IF 0

Day 7

Climbing Sustained Threshold #3

01:20:00 91TSS IF 0.83

Week 2

Day 1

40min Tempo w/15sec surge wo

55:00 71TSS IF 0.88

Day 2

Staggered Climbing #1

50:00 53TSS IF 0.8

Day 3

Rest Day OR Free-ride volume

Day 4

V02max Declining 6min

01:01:30 81TSS IF 0.89

Day 5

Anaerobic Intensive (2 sets)

01:02:30 107TSS IF 1.02

Day 6

Climbing - Free ride.

02:00:00 0TSS IF 0

Day 7

Threshold block #2

57:00 70TSS IF 0.86

Week 3

Day 1

Tempo climbing #2

01:00:30 68TSS IF 0.82

Day 2

High Intensity 5min

50:00 68TSS IF 0.9

Day 3

Rest Day OR Free-ride volume

Day 4

Progressive 11min Climb

59:00 62TSS IF 0.8

Day 5

Explosive Power, flat 10

56:25 60TSS IF 0.8

Day 6

Climbing - Free ride.

02:00:00 0TSS IF 0

Day 7

Tempo, Intensive Zone 6 #1

01:07:00 66TSS IF 0.77

Week 4

Day 1

Pyramid cadence efforts #2

01:07:00 65TSS IF 0.77

Day 2

Explosive Power / Climb 5

58:38 72TSS IF 0.86

Day 3

Day 4

Progressive 25min Climb

01:10:00 75TSS IF 0.8

Day 5

Tempo, Intensive Zone 6 #2

58:45 84TSS IF 0.93

Day 6

Climbing - Free ride.

02:00:00 0TSS IF 0

Day 7

Anaerobic Endurance 4 x 60sec

59:00 61TSS IF 0.79