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Training plans
Gran Fondo
Speciality
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
Free Ride
Day 4
Anaerobic Capacity 1min & 2min
54:00
71TSS
IF 0.89
Day 5
Endurance #3
01:06:20
61TSS
IF 0.74
Day 6
Climbing - Free ride.
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
Free Ride
Day 4
Max Aerobic Climb #3
01:01:00
78TSS
IF 0.87
Day 5
Endurance #3
01:06:20
61TSS
IF 0.74
Day 6
Sweetspot 12 minute
01:03:00
67TSS
IF 0.8
Day 7
Climbing - Free ride.
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
Free Ride
Day 4
Max Aerobic #5
01:02:00
79TSS
IF 0.88
Day 5
Endurance #4
01:03:00
65TSS
IF 0.79
Day 6
AC + Sweetspot #2
01:02:00
101TSS
IF 0.99
Day 7
Climbing - Free ride.
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
Taper #3
57:40
40TSS
IF 0.64
Day 5
Endurance #5
49:05
46TSS
IF 0.75
Day 6
Day off
Free Ride
30:00
0TSS
IF 0
Day 7