Gran Fondo Speciality

Week 1

Day 1

Progressive 13min Climb

01:03:00 73TSS IF 0.83

Day 2

Sub Threshold #2

01:04:00 69TSS IF 0.8

Day 3

Rest Day OR Free-ride volume

Day 4

Anaerobic Capacity 1min & 2min

54:00 71TSS IF 0.89

Day 5

01:06:20 61TSS IF 0.74

Day 6

Climbing - Free ride.

02:00:00 0TSS IF 0

Day 7

Tempo with 30sec spike #2

01:02:00 80TSS IF 0.88

Week 2

Day 1

Progressive 13min Climb

01:03:00 73TSS IF 0.83

Day 2

AC + Sweetspot #1

01:02:00 99TSS IF 0.98

Day 3

Rest Day OR Free-ride volume

Day 4

Max Aerobic Climb #3

01:01:00 78TSS IF 0.87

Day 5

01:06:20 61TSS IF 0.74

Day 6

Sweetspot 12 minute

01:03:00 67TSS IF 0.8

Day 7

Climbing - Free ride.

02:00:00 0TSS IF 0

Week 3

Day 1

Progressive 26min Climb

01:07:00 83TSS IF 0.86

Day 2

Sweetspot 15 minute

01:01:00 65TSS IF 0.8

Day 3

Rest Day OR Free-ride volume

Day 4

01:02:00 79TSS IF 0.88

Day 5

01:03:00 65TSS IF 0.79

Day 6

AC + Sweetspot #2

01:02:00 101TSS IF 0.99

Day 7

Climbing - Free ride.

02:00:00 0TSS IF 0

Week 4

Day 1

Progressive 26min Climb

01:07:00 83TSS IF 0.86

Day 2

Active Recovery #2

48:00 32TSS IF 0.63

Day 3

Day 4

57:40 40TSS IF 0.64

Day 5

49:05 46TSS IF 0.75

Day 6

30:00 0TSS IF 0

Day 7